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.
