GYM CLOSED UNITL 3/30
NO CLASSES OR OPEN GYM
Retroville Class and Limited
10-20-30-40-50
DB Hang Clean and Jerk @50/35
DB Goblet Squat @50/35
Retroville Bodyweight
10-20-30-40-50
Sit Ups
Squat Jumps
General Warm Up
2 rounds of
:30 Mountain Climbers
:30 Slow Air Squat
:30 Good Mornings or Sit ups
:30 Spiderman to Air Squat
then…
2 Rounds of
:30 Mountain Climbers
:30 Air squats (faster pace)
:30 Walk out to push up or Walk out to plank or sit ups
:30 Squat Jumps
DB Specific Warm Up
:30 Good Mornings
5 Strict press (per side)
:30 Air Squat
:30 Alt. DB deadlift
:30 1/4 squats
5 DB Push Press (per side)
:30 Air Squats
5 Hang Clean (per side)
5 DB push jerk
5 Goblet Squat
5 DB Clean and Jerk (per side)
5 Goblet Squat
*If you have a light DB complete with a light DB first before your workout weight
Modifications
If you do not want to add weight to your squat try an air squat instead of a Goblet Squat
Modify to DB hang cleans if you cannot go overhead
Modify your squat jumps to air squats if you cannot jump
Alternate rep scheme: 5-10-15-20-25
WOD Guidance
Lightish weight on your DB
Go for big sets on your goblet squats
Switch hands every 5 reps on your DB C&J
Find a steady pace on your squats and sit ups, most of your volume comes at the end of your WOD!
Question of the Day
What TILT member would survive the longest on the show Survivor? Explain your answer.
Bodyweight retroville – 18:01
Getting that social distance bread
Yess!!!!! That social distance bread! Great to see you on the blog Jacob. Do I see a travel wod streak coming?!…
19:01 (at home – 15# DB – modified to clean and jerk)
Survivor question: I only know that the winner would not be me – too gullible…
…or maybe that’s called a hang clean – whatever means it only goes to the shoulders
Way to get after it Dan! I don’t know, about that, I think that’s your strategy to come in under the radar but be the ultimate strategist. And yes to the shoulder is a hang clean. Great job modifying!
Retroville Bodyweight – 8:45
Continuing with the march push up challenge, but no pull ups because the local parks are closed
Pro tip turning the heat off and the cold weather makes for a great fan replacement
Flying!!! And I knew you would find a solution for no fan. This man loves him some fan. You need a doorway pull-up bar big time.
Retroville Bodyweight – 10:52
(My pro tip – helps build mental toughness if 4th grader reads at-home writing assignment out loud during workout.)
Trying to ignore grammatical errors mid squat! Awesome to set such a good example for your girls!
Retroville: 13:49 (20#DB)
Fast Eddie with a blazing fast time! I hope you were wearing your worlds best farter, I mean father shirt!
Retro bodyweight: 10:45
Yeah, ok, working out in my living room was weird. I’m adjusting.
Everything is weird at first, way to get it done no excuses Brandon!
8:55 (bodyweight)
Retroville 15:32 (10lb) all I have
And working out in a room with a wood burning stove helps work up a good sweat😅
That is an advanced training stimulus! Your joints must have felt great in that heat! Great work Kristin!
Retroville Class and Limited- 19:52 (40)
Atleast quarantining will get me mentally stronger to do these workouts alone… -_-
Being the only one there to push yourself will absolutely make you mentally tougher. You’ll never quit if it’s never an option. Each workout sharpens the axe. Way to battle and keep them selfies coming!
Body weight. 12:50
Jumping Geoff! I know you attacked this workout like you always do!
Retroville Body weight: 11:20 (squat jumps + air squats)
Question of the day (we haven’t done these before?!) – Since I’m a big Survivor fan I’d have to say myself 1) The biggest physical threats rarely make it to the end (sorry Frank, Jared, Sean – I would vote you out before merge) 2) I’d be initially underestimated/play it low key while observing and forming multiple alliances 3) I would be a team player, helping around at camp and leading yoga on the beach, all while looking for idols and strategizing 4) There’s always potential for an all girls alliance 5) I’d be fast in the immunity challenges 6) But if not me, I’d say David Carter. His dad jokes would take him far, and I can see him being good at puzzles.
Great work on Retroville and love your detail on the QOD!
I would have to agree that your extensive knowledge on survivor dynamics would give you a serious advantage. I can also see David doing well with his dad jokes haha!
Retroville bodyweight: 19:40
Retroville DB- 14:32
My vote would be Ann King. She is a super experienced scout leader and once sets her mind to something its game over. She thrives under adversity and is tough as nails. Not to mention she’s the nicest!
Retroville bodyweight: 13:18 (air squat)
Spent twice as long building workout playlist…
Just finished the 5:30 class. Played around with 10 lb dumbbell in the warm up but ended up doing bodyweight. Didn’t time myself- wasted a lot of time looking at the screen without Sean or a whiteboard to keep me on track! Sean, I appreciate your confidence in me, true I can pitch a tent, spot poison ivy 10 feet away and build a fire in a downpour, but if there is no sunscreen on that island, I am a goner with my pasty white complexion and no way will i cook toads for dinner, no matter how hungry I am! I can’t vouch for his camping skills or culinary taste, but Korey is 6 times as nice as I am and can run as fast as a mountain lion, plus has the upper body strength to lift boulders, so he has my vote!
12:38 – body weight w/air squat
21:38 #35
Tough
Frank – he would do all the work