Sweat Equity Monday Mode - My Actifit Report Card: February 13 2023
Monday, February 13, 2023 - 2G
E = Endurance
S = Strength
P = Power
I’m all in on the Never Miss a Monday mantra, but I absolutely went with less in the tank since last mid-week.
The most notable OTF Sessions on Friday with Coach Alfredo, Saturday with Coach Nick and the 4 Miler running event lots of calories and splats burned.
Tiffany and I drove over Orangetheory Hunters Creek and worked out with the 5:15am Warriors and Coach Cassie was managing the crew flawlessly like she always does.
On to the workout:
Just went light today and stuck to 25 pound dumbbells for the weighted exercises and since this studio is still using the old rowers the stats don’t automate so I just row my face off and know I did well enough.
Floor Block 1 - 3 1/2 minutes back to back
• 30 second of resistance band squat hold lateral walks
• 30 second of resistance band squat hold front walks
• 45 second of resistance band bridge hold with walkouts
• 45 second of resistance band seated torso rotations (weighted)
• 1 min of resistance band low plank alternating toe taps
Floor Block 2 - 7.25 minutes work & rest
• 8 skier swings, rest (weighted)
• 8 single leg step ups with power, rest
• 16 total high plank alternating shoulder taps, rest
Floor Block 3 - 9.75 minutes work & rest
• 250 meter push row
• 6 single arm snatches, rest - each side (weighted)
• 6 standing woodchoppers, rest -each side (weighted)
• Repeat until finisher:
FINISHER: 1 minute of alternating single arm snatches - AMRepsAP - (as many reps as possible) (weighted)
Today’s running template was endurance based and thankfully no inclines, but I ran 2.77 miles straight with no walking recoveries and topped out at a 10 miles per hour speed on the last ALL OUT and that was all I had left.
Check out the intervals:
Tread Block
• 30 second push
• 30 second base
• 45 second push
• 45 second base
• 1 minute push
• 1 minute base
• 75 second push
• 75 second base
• 90 second push
• 90 second base
• 1.75 minute push
• 1.75 minute base
• 2 minute push
• 2 minute base
• 2.25 minute push
• 2.25 minute base
• 1 minute ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
Was ecstatic to have burned 12 splats plus 688 calories in today’s session, but it was much more because 12 splats had eluded me when working out for Coach Cassie. Now, it won’t irk me anymore lol.
ZONES:
REST DAY TOMORROW!
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 3195
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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Hope your week has been grind mode Bradley!
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Awesome work Jimmy and Tiffany!
Happy Valentine's Day!
Barb 😊❤️
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@jimmy.adames! Your Content Is Awesome so I just sent 1 $BBH (Bitcoin Backed Hive) to your account on behalf of @adcreatordesign. (1/1)
Likewise Barb! Hope your Valentine's Day was an AWESOME one!!
Thank You.
!PIZZA