All Out Mayhem - Day Two - Your Last Inclination - My Actifit Report Card: May 22 2022

Sunday, May 22, 2022

Template - AOM Day #2 - Your Last Inclination

For this morning’s session, we had to switch from the 9:15am class to the 8am class; because, both Tiffany and I; had car related issues to tend to. Mine, became an issue yesterday and it was unexpected.

Both were taken care of today- thankfully. We are driving back out to Sarasota this weekend and we usually use my car and I had double tire issues. Now the road trip is back on track.

Today’s AOM template was brutal!

When inclines are part of any template it’s already going to be a tough one; but when it’s during a specialty series or workout? BRUTAL!!

So the template had a very strength focused vibe, but it still incorporates the endurance and power elements with the new OTF format still being adhered to.

For today’s session, we had a handful of back to back exercises on the floor and a row to exercise to inclined run.

This morning’s session we burned splats for Coach Brooke, who we love dearly. She used to a member first then became a Coach. There are a few, that we know and have worked with; who have made that transition and now we work out for or have worked out for:

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On to the template;

For the weighted exercises, because they were back to backs; I stayed conservative with 20 pound dumbbells.

Floor Block 1 - 10.5 minutes

• ⁠2 rounds of work & active recovery:
⁠• ⁠10 Uppercuts (weighted)
⁠• ⁠10 total BOSU kneeling alternating shoulder presses (weighted)

• ⁠2 rounds of work & active recovery:
⁠• ⁠10 total alternating single leg V Ups (weighted)
⁠• ⁠10 BOSU knee tucks

• ⁠2 rounds of work & active recovery:
⁠• ⁠10 floor chest flys (weighted)
⁠• ⁠10 BOSU push ups (toes on BOSU)

If finished, front loaded alternating reverse lunge to front squats (AMRaP) as many reps as possible (we had to remember our reps - I got in 8) - stuck to the 20 pounders.

Floor Block 2 - 10.5 minutes

• ⁠Buy-in: reps from block 1 x front loaded alt reverse lunge to front squat - match the same amount from previous round.

• ⁠2 rounds of work & active recovery:
⁠• ⁠10 floor chest flys (weighted)
⁠• ⁠10 BOSU push ups (toes on BOSU)

• ⁠2 rounds of work & active recovery:
⁠• ⁠10 total alternating single leg V Ups (weighted)
⁠• ⁠10 BOSU knee tucks

• ⁠2 rounds of work & active recovery:
⁠• ⁠10 Uppercuts (weighted)
⁠• ⁠10 total BOSU kneeling alternating shoulder presses (weighted)

• ⁠If finished then repeat exercises as a single block until finisher - I did just one extra round

FINISHER: 30 seconds of jump squats (AMRaP)

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About the BOSU

https://www.bosu.com/about-us

Tread/Row Block 1 - 10.5 minutes

I was way conservative here. My speeds ranged from a paltry 5.5 miles per hour up to 7.5 miles per and I no intentions of doing my normal speeds on this inclined run to row to exercise template. There are are 5 more days left of templates, so have to keep myself at a reasonable beast mode level to last the week.

• ⁠600 meter push row

• ⁠20 total alternating jump lunges
• ⁠20 total high knees

• ⁠Run for distance, each 0.1 miles add 1% incline
• ⁠Remember highest incline (I hit 7%)

Tread/Row Block 2 - 10.5 minutes

• ⁠0.1 mile run @ highest incline from block 1
• ⁠Every 0.1 miles take 1% off from the incline until 1%

• ⁠20 total alternating jump lunges
• ⁠20 total high knees

• ⁠600 meter push row

FINISHER - 30 second ALL OUT (either rower or treadmill) - I was on the rower.

Another great OTBEAT HEART RATE MONITOR RESULT, although it’s tougher getting my 12+ splats on a strength dominate template:

Day Two Complete ✅

We also took a photo after the session to commemorate a fellow member’s seventh year as an OTF member:

Day Three will be tomorrow morning at the usual 5am time slot to begin the week and Head Coach Mariah will be kicking our asses:

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About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3074 sessions

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in