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Friday 12/27/19 3G Power

OTFInsider.Com - Today's Orange Theory Workout Intel - Friday 12/27/19 3G Power


Treadmill

Block 1

.4 Mile Push

30 Sec Walking Recovery


Block 2

.3 Mile Push

30 Sec Walking Recovery

.3 Mile Push

30 Sec Walking Recovery



Block 3

.2 Mile Push

30 Sec Walking Recovery

.2 Mile Push

30 Sec Walking Recovery

.2 Mile Push

30 Sec Walking Recovery


Block 4

.1 Mile All Out

30 Sec Walking Recovery

Repeat Until Time Is Called



Rower

Block 1

100m Row

Froggers Until Time Is Called – Note How Many You Complete


Block 2

150m Row

Froggers - # From Block 1

Hold Body Weight Squat Until Time Is Called


Block 3

200m Row

Froggers - # From Block 1

Hold Body Weight Squat Until Time Is Called



Block 4

250m Row

Froggers - # From Block 1

Hold Body Weight Squat Until Time Is Called


Block 5

300m Row

Froggers - # From Block 1

Hold Body Weight Squat Until Time Is Called



WeightFloor

Block 1

8 - Dumbbell – Neutral Full Thruster

Sprinter Sit Ups Until Time Is Called – Note How Many You Complete


Block 2

8 - Dumbbell – Neutral Full Thruster

8 - Dumbbell - Hip Hinge Low Row

Sprinter Sit Ups Until Time Is Called


Block 3

8 - Dumbbell – Neutral Full Thruster

8 - Dumbbell - Hip Hinge Low Row

8 - Dumbbell - Alt Leg Goblet Squat

Sprinter Sit Ups Until Time Is Called



Block 4

8 - Dumbbell – Neutral Full Thruster

8 - Dumbbell - Hip Hinge Low Row

8 - Dumbbell - Alt Leg Goblet Squat

16 - Dumbbell - Pulsing Squat Hold

Sprinter Sit Ups Until Time Is Called


Block 5

8 - Dumbbell – Neutral Full Thruster

8 - Dumbbell - Hip Hinge Low Row

8 - Dumbbell - Alt Leg Goblet Squat

16 - Dumbbell - Pulsing Squat Hold

8 - Trx - Tricep Extension

Sprinter Sit Ups Until Time Is Called

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