Tuesday 5.21.19

Mike

Nicole
AMRAP20
400m Run
Max Pull-ups
WOD Guidance
Choose a Pull-up that allows you to do at least sets of 10 when fresh. Avoid muscle fatigue by stopping short or absolute failure each round.
Box Brief
Today at 12:45! Coach Kathleen leads a nutrition talk about how to incorporate more fruits and veggies in your meals!
Sign-up sheet for our June 3rd Summer Shred is LIVE at the Front Desk. Details HERE
Check out Coach Kathleen’s new article on Alcohol. Click HERE

Monday 5.19.19

Mario and Luigi do Burpees


Time Bomb

OT3MX7
10/7 Calorie Bike
10/7 Calorie Row
10 Burpees
*score slowest and fastest rounds
WOD Guidance
The faster you go, the more time to rest before the next interval. Choose numbers on all three that allow you to complete the round and rest at least 1 minute.
Box Brief
Sign-up sheet for our June 3rd Summer Shred is LIVE at the Front Desk. Details HERE
Special Nutrition Talk with Coach Kathleen next Tuesday 5/21 @12:45pm at the gym. Learn more about incorporating fruits and vegetables into your meals and how to attack our Summer Shred Challenge!
Check out Coach Kathleen’s new article on Alcohol. Click HERE

Friday 5.16.19

Flex it Friday!


Jacked Rabbit 

1200m Run
21 Pull-ups
800m Run
15 Pull-ups
400m Run
9 Pull-ups
WOD Guidance
Run hard and break up the pull-ups to avoid muscular fatigue.
Box Brief
Have a Phenomenal Weekend!
Sign-up sheet for our June 3rd Summer Shred is LIVE at the Front Desk. Details HERE
Special Nutrition Talk with Coach Kathleen next Tuesday 5/21 @12:45pm at the gym. Learn more about incorporating fruits and vegetables into your meals and how to attack our Summer Shred Challenge!
Check out Coach Kathleen’s new article on Sugar! Click HERE

 

 

Thursday 5.16.19

Sam


Burnt Rubber

5 min Calorie Row/Bike
5 min Rest
4 min Calorie Row/Bike
4 min Rest
3 min Calorie Row/Bike
3 min Rest
2 min Calorie Row/Bike
2 min Rest
1 min Calorie Row/Bike
WOD Guidance
Aim to go hard but keep your calories per hour consistent for the duration of each round.
Box Brief
Today is Bring a Coworker Day! Who is bringing someone?!?!
Sign-up sheet for our June 3rd Summer Shred is LIVE at the Front Desk. Details HERE
Special Nutrition Talk with Coach Kathleen next Tuesday 5/21 @12:45pm at the gym. Learn more about incorporating fruits and vegetables into your meals and how to attack our Summer Shred Challenge!
Check out Coach Kathleen’s new article on Sugar! Click HERE

Wednesday 5.15.19

Andrew


Jump Around

3 Rounds
1 Min Goblet Squats
1 Min Kettlebell Swings
1 Min Box Jumps
1 Min Burpees
1 Min Rest
WOD Guidance
Pick a Kettlebell and Burpee that allows you to work unbroken for :45. Use round 1 to establish a goal number to hit on your next two rounds.
Box Brief
Tomorrow is Bring a Coworker Day!
Sign-up sheet for our June 3rd Summer Shred is LIVE at the Front Desk. Details HERE
Special Nutrition Talk with Coach Kathleen next Tuesday 5/21 @12:45pm at the gym. Learn more about incorporating fruits and vegetables into your meals and how to attack our Summer Shred Challenge!
Check out Coach Kathleen’s new article on Sugar! Click HERE

 

Tuesday 5.14.19

Look Ma! One Hand!

Hop, Skip, and Jump
4 Rounds
400m Run
50 Double Unders
25 Hollow Rocks
WOD Guidance
Run Hard, stay efficient on your double unders, and choose a hollow rock scale that gets you through each set of 25 in 1-3 sets. Choose a new double under scale to get you out of your comfort zone.
Box Brief
Sign-up sheet for our June 3rd Summer Shred is LIVE at the Front Desk. Details HERE
Special Nutrition Talk with Coach Kathleen next Tuesday 5/21 @12:45pm at the gym. Learn more about incorporating fruits and vegetables into your meals and how to attack our Summer Shred Challenge!
Check out Coach Kathleen’s new article on Sugar! Click HERE
Thursday is Bring a Coworker Day!

Monday 5.13.19

Nick

Quantum Leap
3 Rounds
5 Bent Over Row
10 Hand Release Push-ups
15 Wall Balls
then…
15 Clean and Jerks

2 Rounds
5 Bent Over Row
10 Hand Release Push-ups
15 Wall Balls

15 Clean and Jerks

1 Round
5 Bent Over Rows
10 Hand Release Push-ups
15 Wall Balls
WOD Guidance
Aim for unbroken sets on the triplet and break the clean and jerks as needed.
Box Brief
Check out Coach Kathleen’s new article on Sugar! Click HERE

Friday 5.10.19

John C.

Fireball
Teams of 2
100/70 Calorie Row
80 Burpees
80/60 Calorie Row
60 Burpees
60/45 Calorie Row
40 Burpees
40/30 Calorie Row
20 Burpees
20/15 Calorie Row
WOD Guidance
When it’s your turn go hard or go hard.
Box Brief
The Summer Shred Program Begins June 3rd…

 

Thursday 5.9.19

Raise your had if you’re bringing a Coworker today!

Avengers
4 Rounds
30 Air Squats
400m Run
20 Russian Kettlebell Swings
WOD Guidance
Find and keep a rhythm on your air squat and keep them moving. Run steady and break the swings in no less than sets of ten.
Box Brief
Today is Bring a Coworker Day!
Check out Coach Kathleen’s article on Eating the Rainbow! Click HERE

 

Wednesday 5.8.19

Hump Day Fist Bumps!


Pump up the Jam

2 Rounds
10 Strict Press
15 Bent Over Rows
20 Hollow Rocks
25 Push-ups
30 Box Jumps
Rest 5 Mins and Repeat
WOD Guidance
Choose dumbbells that challenge you to perform the repetitions unbroken and a pushup that lets you chip away in sets of 5 or more.
Box Brief
Tomorrow is Bring a Coworker Day
Check out Coach Kathleen’s article on Eating the Rainbow! Click HERE

Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.

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