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Today's Orange Theory Workout Intel – Monday 11/14/22 2G “Capture the Flag”

OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/14/22 2G “Capture the Flag”


Treadmill

Block 1

2 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

2 Minute Push

1 Minute Base

1 Minute All Out



Weight Floor

Block 1 - 10 Minutes Circuit

12 / 10 / 8 / 6 - TRX Squat To High Row

12 / 10 / 8 / 6 - TRX Bicep Curl

12 / 10 / 8 / 6 Total - Low Plank Alt Wide Knee Drive

12 / 10 / 8 / 6 - Back Extension To Lat Pulldown

Repeat, Decreasing Reps By 2 Each Round



Run / Row Block - 23 Minutes - Do Not Reset Monitor

Exercises:

12 - Medicine Ball Squat To Press

12 Total - Medicine Ball Lateral Lunge

12 - Medicine Ball Double Crunch

Tread Distance 1: 0.2 Miles

Tread Distance 2: 0.15 Miles

Tread Distance 3: 0.1 Miles


For The Run / Row:

Partner A starts on Rowers While Partner B Does Floor Exercises And Tread 1

Partner B Swaps With Partner A Who Does Floor Exercises And Tread 1 While Partner B Rows

Partner A Swaps With Partner B Who Does Floor Exercises And Tread 2 While Partner A Rows

Partner B Swaps With Partner A Who Does Floor Exercises And Tread 2 While Partner B Rows

Repeat Until Time:

Partner A Swaps With Partner B Who Does Floor Exercises And Tread 3 While Partner A Rows

Partner B Swaps With Partner A Who Does Floor Exercises And Tread 3 While Partner B Rows

Finisher: 30 Sec All Out Row Or Treadmill


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