TILT CLOSED
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VIRTUAL CLASS SCHEDULE
7 AM Class, 9 AM Class, 12 PM Core and Cardio, 1 PM Bodybuilding, 4 PM Mobility, 5 PM Class, 6 PM Zumba
“Metamorpho”
Death By…
Minute 1:
2 Dumbbell/Odd Object Power Clean
10 Lunges
Minute 2:
4 Dumbbell/Odd Object Power Clean
10 Lunges
Minute 3:
6 Dumbbell/Odd Object Power Clean
10 Lunges
And so on and so forth, continuing up by 2 Dumbbell Power Cleans each round until you cannot complete the required amount of work within the minute, or until you spontaneously combust.
General Warm Up
2 Rounds
:30 Jumping Jacks
:30 Alternating Samson and Reach
:30 Good Mornings
then…
2 Rounds
:30 Jumps Over Dumbbell
:30 Soldier Kicks
Movement Specific Warm Up-
Dumbbell/Odd Object Power Clean:
5 Deadlifts (each side)
5 Hang Power Clean (each side)
5 Power Cleans (each side)
Lunges:
6 Alternating Forward Lunges
6 Alternating Reverse Lunges
6 Workout Style Lunges
Warm Up Round
2 Power Clean
4 Lunges
4 Power Clean
4 Lunges
WOD Guidance
Today is all about keeping your heart rate steady for as long as possible.
Choose a number of lunges you can complete in about :15-:20 seconds at most.
Number of Power Cleans is TOTAL (1 rep on the right, then 1 rep on the left = 2 reps)
WOD Modifications
Power Cleans- Increase by 1 rep each round, Hang Power Clean, Hops Over Dumbbell or Odd Object
Lunges- Decrease Reps to 8 or 6, Step Ups, High Knee March Steps, Glute Bridges
Question of the Day
Which hot sauce reigns supreme?
Tabata Time
Box Brief
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Kids class at 1030am Monday, Wednesday, and Friday!