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Today's Orange Theory Workout Intel – Wednesday 11/30/22 3G - All out with Aoki

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/30/22 3G - All out with Aoki


Treadmill

Block 1

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

1 Minute All Out



Block 2

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

1 Minute All Out


Block 3

1 Minute Base To Push

1 Minute Push

1 Minute Push To All Out

1 Minute All Out



Rower

Block 1

1 Minute - 12 X Medicine Ball Jack Front Press, Base To Push Row Til Time

1 Minute - 12 X Medicine Ball Jack Front Press, Push Row Til Time

1 Minute - 12 X Medicine Ball Jack Front Press, Push To All out Row Til Time

1 Minute All out Row, Check Distance


Block 2

1 Minute - 12 X Medicine Ball Squat To Press, Base To Push Row Til Time

1 Minute - 12 X Medicine Ball Squat To Press, Push Row Til Time

1 Minute - 12 X Medicine Ball Squat To Press, Push To All out Row Til Time

1 Minute All out Row, Check Distance



Block 3

1 Minute - 6 X Medicine Ball Jack Front Press To Jack Press, Base To Push Row Til Time

1 Minute - 6 X Medicine Ball Jack Front Press To Jack Press, Push Row Til Time

1 Minute - 6 X Medicine Ball Jack Front Press To Jack Press, Push To All out Row Til Time

1 Minute All out Row, Check Distance


Weight Floor

Block 1 - 4 Minutes

Circuit:

12 X Seated Upper Cut

12 X Deadlift

Last 1 Minute: Rolling Full Burpee, Count Reps



Block 2 - 4 Minutes

Circuit:

12 Total X Reciprocating Chest Press

12 Total X Alt Goblet Transverse Squat

Last 1 Minute: Full Burpee To Hop Over, Count Reps


Block 3 - 4 Minutes

Circuit:

12 X Seated Upper Cut

12 X Deadlift

12 Total X Reciprocating Chest Press

12 Total X Alt Goblet Transverse Squat


Finisher: 1 Minute Full Burpee To Lateral Step Over


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