Ari!
TILT CLOSED
Check in to class: https://zoom.us/j/2740893085
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VIRTUAL CLASS SCHEDULE
“Safebuster”
21-15-9-9-15-21
Goblet Squat
Burpee Over Dumbbell
General Warm Up
3 Rounds
1 minute of Spiderman + Air Squat
:30 Plank
Movement Specific Warm Up
Goblet Squat
10 Slow Air Squats
10 Air Squats
10 Goblet Squats
Burpee Over Dumbbell
3 Up Downs
3 Step Step Burpees
3 Drop Step Burpees
3 Drop Step Hop Over Dumbbell
WOD Modifications
Reps- 15-12-9-9-12-15 or 12-9-6-6-9-12
Front Squat- Weight, Air Front Squat, Air Squat, Glute Bridge, DB Press (if lower body injury)
Burpee Over DB- Regular Burpee, Up Downs
Question of the Day
Would you rather live in the sea like Aquaman or live underground like Batman?
Box Brief
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Tabata Time
✔ 9:50 @ 35#
✔ Tabata
9:40 (?) no clock
35# db goblet squats
Burpees (jump back, step up, step over) sideways over db
Tabata jumping squats and static glute bridge
Safebuster @ 7:00am zoom with Max, Lindsay, Katrina. Thank you.
<11
20# dB, raised burpees
Tabata
QOD: Under the sea
Safebuster – 10:05
30# db
Tabata ✔️
Did weighted lunges instead of jumping lunges
Endurance class 5/19
7 rounds
200 m run/2 min rest then…
7 rounds
200 m row/1 min rest then…
7 rounds
400 m bike/1 min rest
Nice day for a rest day. Maybe I’ll get a walk in later.
Safebuster
21-15-9-9-15-21
9:47
Goblet Squat @35# KB
Burpee Over Dumbbell
Tabata – combined yesterday’s and today’s for one workout.
Toes to DB
Russian Twists
Reverse lunges (knees do not love jumping lunges)
Hip Thrust Hold
QOD-Aquaman
“Safebuster”
35# db; db-facing burpees over db
9:38
tabata
core & cardio
QOD: Aquaman
Active recovery…mowed the lawn
QOD: Aquaman
Safebuster
21-15-9-9-15-21
11:15
Goblet Squat @44# KB
Burpee Over kettlebell
9:58
35# DB squats
Tough!
Safebuster with a #50 DB
11:05
Tabata times with regular lunges and hip thrust holds
5 minute cumulative plank hold:
3min low plank
1min side plank (right)
1min side plank (left)
QOD: batcave
✔️✔️
Balloon fight
Single unders and 35# DB
12 rounds + 15
“Safebuster”
21-15-9-9-15-21
Goblet Squat 35#
Burpee Over Dumbbell 9-6-3-3-6-9
10:40
Bike to/From Work
10min warmup
Safebuster
21-15-9-9-15-21
35#Db GobletSquat
Burpees over facing db
12:01
Tabata
Qod: Neither. Send me to the moon.
WOD
Time? I keep meaning to ask the waltham coaches if they can post a clock in the corner
40# KB
Regular burpees
Tabata
Mobility
Safe buster-#50 DB…I cant recall the time…It was in the 13 min range…maybe 14, but I cant remember.
Noon-Core and Cardio
Some barbell work
QOD-I’ll take the sea as long as its warm
9am zoom class wod
#35 dB
Time: not as fast as Katrina 🤣 (no idea what the time was)
Tabata time
1 mile walk
250 cal bike
*every 25 cals:
15 single leg deadlifts (ea leg)
Or
25 weighted lunges
Or
Sit ups
Or
Up/up/down downs (plank)