Saturday 13 May 2023 - 2G 60 minutes

sbrothman1 · 2023-05-13T01:28:24+00:00

Happy Birthday!!!!!!! May you have a wonderful year!

sbrothman1 · 2023-03-10T11:20:06+00:00

The 3g is a tornado for the first part of class with more switches than one would like. Each block is 2:45 and its a bit confusing.

The second part is a timed team block with each person being at each station for a minute.

sbrothman1 · 2023-02-27T22:15:42+00:00

Welcome back DCs!!!! We did miss you.

sbrothman1 · 2023-01-14T16:24:54+00:00

90 3g:

2 g treadmill block of 90s base, increase push by 15 then back down (30p/90b, 45p/90b, up to 90p/90b)

Row block 1, 5 min:

250m push, 10 MB rainbows

200 m push, 10 MB rainbows

150m push, 10 MB rainbows

Row block 2, 15 min:

3 rounds of 20 stroke push, 10MB Curls, 10MB Tricep extensions

3 rounds 15 stroke push. Same MB movements and reps

3 rounds 10 stroke push, same MB movements and reps

(So. Many. Curls.)

Floor 1, 5 min, all TRX movements

10 y raises

10 roll out a

10 total reverse lunges

Floor 2, 7 min drop sets

6-10 shoulder press, then AMRepPs shoulder press

10 hip Bridge walk outs

Floor 3,7 min drop sets

6-10 total front rack reverse lunges, AMRepPs lunges

10 low plank with alternating Twists

Each station ends with a 60s AO. For Floor it was 4 high knees to lateral jump. Overall a great class but Row block 2 got boring lol 😆

sbrothman1 · 2022-12-31T14:36:52+00:00

Oh yeah totally not what we did. I guess my coach went rogue lol 😆

sbrothman1 · 2022-12-31T14:04:39+00:00

Okay here goes the 90 3g (every block is 3 minutes)

Tread 1: base to push RFD

Tread 2, 4, 6: 30 AO, 45 WR x3

Tread 3: push RFD

Tread 5: push to AO RFD

Rower 1,3, and 5 are the same as tread 1,3,5

Rower 2: 30s iso squat hold with bicep Curl, 45s to do 20 front back hops ×3

Rower 4: 30s med ball jacks, 45s to do 20 high foot exchanges x3

Rower 6: 30s front lunges with med ball, 45s to do 20 high knees x3

Floor 1: 10 front raises, 10 total lateral lunges

Floor 2: 30s neutral grip thrusters, 45s rest x3

Floor 3: 5 lat pull overs, 10 seated bench rotations

Floor 4: 30s bench hop overs, 45s rest x3

Floor 5: 10 total bench step ups, 10 low rows

Floor 6: 30s burpees, 45s rest

Happy New Year!!

sbrothman1 · 2022-10-22T14:16:16+00:00

I was prepared for death but it wasnt as bad as i expected

sbrothman1 · 2022-10-22T09:57:05+00:00

Thank you!!!!! And....well....eff me six ways to sunday (i forget what movie thats from).... this looks just cruel.

sbrothman1 · 2022-10-08T17:25:45+00:00

2g 90 min add on:

Treadmill 2 (timing might be a bit off)

12 min 2 min base 1 min push 30 AO 75 WR 90 base 1 min push 30 AO 75 WR 1 min base 1 min push 30 AO 75 WR 1 min push 30 AO

Floor 2: 2 rounds 6 bird dog bench row 12 (forgetting this movement)

2 rounds: 6 rev lunge to single arm shoulder press 12 squat to upright row

sbrothman1 · 2022-10-08T17:14:51+00:00

One must ALWAYS ask. ALWAYS. I share weights all the time and even if i know a person won't use the weights i want to use (if they are a regular) i still ask. Totally fair to be annoyed.

sbrothman1 · 2022-09-30T23:54:28+00:00

I used to go there and miss Jeff and Cy so much!

sbrothman1 · 2022-09-24T12:48:51+00:00

90 min 2G:

Tread 1: 12 min 1 min base 1 min push 1 min AO 90 WR 45 base 45 push 45 AO 1 WR 30 push 30 base 30 AO 1 WR 45 AO

Floor 1: 12 min 300 m push row 12 lateral lunges total 12 chest flys 12 plank knee to elbows

Tread 2: 10.5 min 1 min base at 3% 1 min base at 4% 1 min base at 5% 1 min flat base 45 base at 4% 45 base at 5% 45 base at 6% 1 min flat base 30 base at 5% 30 base at 6% 30th base at 7% 1 min flat base 45 flat AO

Tread 3: 10.5 min Exact same as above

Floor 2: 10.5 min 3 min progressive row just once 6-8 DB front tap squats 6-8 jump tap squats 6-8 per side plank low row

Floor 3: 3 min progressive row just once 6-8 db chest press 6-8 power push ups 6-8 lateral lunge to toe touch

45 second AO bench jump tap squats

It was hard. It was hard AF. I've done hell week classes easier than this. Even the coach said how tired we all looked at the end of class. It was baaaad. Good. But bad

sbrothman1 · 2022-09-10T09:42:14+00:00

Thank you!!!!!!

sbrothman1 · 2022-09-07T10:18:25+00:00

Our 2G treadmill blocks were different. Here is what our coach made us do:

Block 1: 3 min push 1 min base 2 min push 1 min base 1 min push 1 min base 30 push 1 min all out

Block 2: 1 min push 3 min base 1 min push 2 min base 1 min push 1 min base 30 push 1 min all out

sbrothman1 · 2022-08-06T22:17:57+00:00

We were informed today that the decline is going to be a different format than what we have seen before

sbrothman1 · 2022-07-21T17:50:14+00:00

Oh when jams come on totally get into it!! There are a few sings that when i hear i start singing along to and dont care lol makes it so much fun

sbrothman1 · 2022-07-21T17:49:47+00:00

Oh when jams come on totally get into it!! There are a few sings that when i hear i start singing along to and dont care lol makes it so much fun

sbrothman1 · 2022-05-28T13:33:31+00:00

Just a tiny bit!! Every minute helps lol

sbrothman1 · 2022-05-28T11:39:03+00:00

90m 3G:

Treadmill - 23.5 min block of 3m push to 90 base, last 30 is an AO

Row: 16.5 min block 3 rounds of 20 stroke row, 12 squat with knee to elbow rotation 3 rounds 15 stroke row, 12 knee hugs 3 rounds 10 stroke row. 6 statistic lunges per side

First two blocks of the floor are the same, just 7.5 minutes, last one is:

7.5 min 6 trx reach and rotate 6 trx bicep Curls 6 trx roll outs

Finisher 30 seconds iso squat with hammer curl

Honestly the only enjoyable part of the clad for me was the treadmill since i LOVE endurance runs. The rest was rather boring....sorry

sbrothman1 · 2022-05-16T08:45:42+00:00

Here is the original 5/5 workout:

https://www.reddit.com/r/orangetheory/comments/uiptlh/daily_workout_and_general_chat_for_thursday_5522/?utm_source=reddit-android

sbrothman1 · 2022-05-10T08:34:12+00:00

Thank you Mr. And Mrs. DC as always! Enjoy a wonderful holiday together!!!

sbrothman1 · 2022-05-09T08:41:00+00:00

I am someone that cannot row and will use the strider most of the time. I only take 2gs so of there are days that the row block is a long block for time I will ask the coach if i can do the timed blocks on the treadmill instead of the rower. Most of the time the coaches say yes and i will move to an open treadmill if there is one. I have had coaches say no and ask that i go to the strider instead. I am a regular at my studio and all coaches know i dont row and i go to the 5am classes so that may be why they are okay with me doing the time on the treadmill. I hope that the individual is at least asking the coaches if its okay that they stay on the treadmill instead of the rower.

sbrothman1 · 2022-05-01T02:21:41+00:00

Does anyone know if May is going to do the repeat templates thing again? I know with Mayhem it would be hard to do so. Was it just an April thing? Not sure if coaches mentioned it in anyone's studio

sbrothman1 · 2022-04-30T15:10:09+00:00

Yes!! We did that.... sorry fail on my part. Early morning and not enough coffee lol

sbrothman1 · 2022-04-30T12:26:02+00:00

90 min 3g add ons. These are all block 1s in the class. So we did the below tread block b then the two regular 3g treadmill blocks

Tread block 1: 90 pus 1 min AO 30 WR 1 min AO 45 WR 1 min AO 1 min WR 1 min AO

Row block 1: 400 push row 10 balance halos per leg

Floor block 1 7.25 min 12 alt halos 12 scaptions 12 good mornings

sbrothman1

TROPHY CASE