30-Minute Classes

30-Minute Classes

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30-Minute Classes
  • 30-Minute Cardio with Coach Christy (072321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    2 Rounds:
    2 Min:
    12 Swings
    6 BO Row

    1 Min:
    12 Jumping Lunges
    6 Jumping jacks

    1 Min : Torp Pull Unders

    30 Sec: Supine Press
    30 Sec: Torp Toe Touches

  • 30-Minute Cardio with Coach Hali (061821)

    Equipment Needed: A Torpedo or Medium Weights

    10-8-6-4-2:
    Swing Snatch
    Thrusters

    ...then...

    2-4-6-8-10:
    Half Burpees
    Hang to OH

    *EMOM:
    20 High Knees

  • 30-Min Circuit with Coach Christy (043021)

    Equipment Needed: A Torpedo or Medium Weights

    CIRCUIT:
    10 Down and Up Rocket Jumps
    to start each 5-minute cycle

    (1)
    EMOM 1-2-3-4-5-6 ... so on:
    Push-ups
    Leg Extensions
    Tuck Jumps

    (2)
    EMOM 2-4-6-8-10 ... so on:
    Jump Switches
    Ground to Jump and Touch

  • 30-Minute Cardio with Coach Devyn (042921)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    4 Min:
    10 Burpee Deadlifts
    16 Torpedo Push Press
    Max Unbroken Squat Jumps

    30 sec: High Knees
    30 sec: Jumping Jacks

  • 30-Minute Strength with Coach Devyn (042821)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild: (12 Minutes)
    10-8-6-4-2:
    Power Curls
    Upright Row
    ... then ...
    2 Rounds:
    7 Single Arm Slow Descent BO Rows (R/L)
    9 Weighted Sit-ups
    ... then ...
    6 Walk Backs (inchworms)
    1 Minute Plank
    ... rest roughly 30-45 seconds before restarting

  • 30-Minute Cardio with Coach Sarah (042721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio: (12 minutes)
    15-12-9:
    Thrusters
    Swings
    Hang to Overhead
    Burpees

    *After each round:
    10 BO Row
    5 Ground 2 Jump & Touch

  • 45-Minute Strength with Coach Devyn (042321)

    Equipment Needed: A Torpedo or Medium Weights

    Strength: "Buns and Guns"

    10 Lunge Twists (R/L)
    13 Curl and Press
    16 Single Arm OH Split Squats (8 R, 8 L)
    *Short rest, then:
    20 Glute Bridges w/ Back on Chair/Couch
    15 Hinge Jumps
    10 Single Leg Snatches (5R/5L)

  • 30-Minute Cardio with Coach Devyn (042221)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    12-9-6:
    Squat Cleans
    Hang to OH
    Straight Leg Ground 2 Shoulder
    High Knees (x2)
    Crossover V-Ups

  • 30-Minute Cardio with Coach Sarah (042021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    2 rounds
    4 minutes:
    1-2-3-4- and so forth
    Thrusters
    Push-Ups
    Swings
    Skaters (R + L = 1)

    1 minute:
    Burpees

  • 30-Minute Cardio with Coach Hali (041521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    18-15-12:
    Torpedo Lunges
    Hang to Overhead
    ...then...
    15-12-9:
    Snatches
    Leg Extensions
    ...then...
    12-9-6:
    Burpees
    Thrusters
    *Upon finishing, start over with reps cut in half *

  • 30-Minute Cardio with Coach Sarah (041321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio
    2 Rounds AFAP:
    20 Hang to Shoulder
    12 Max Height Hinge Jumps
    15 Push Press
    12 Max Height Hinge Jumps
    5 Burpee Clusters
    12 Max Height Hinge Jumps

    1 Rounds:
    21 Swings
    42 Air Squats

    1 Min Plank

  • 30-Minute Circuit with Coach Sarah (040921)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    3 Rounds of 45 seconds ON, 15 seconds REST:
    (1) Ground to Shoulder
    (2) Push Press
    (3) Mountain Climbers
    (4) Leg Extensions
    (5) Sprinter Jumps (30 Sec: R/L)

  • 30-Minute Cardio with Coach Hali (040821)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    15-12-9-6-3:
    Sumo Deadlift Hight Pull
    Front Squats, Russian Twists (x2)
    *After each round: 3 Burpees
    *On minutes 3-6-9: 20 High Knees

  • 30-Minute Cardio with Coach Devyn (040721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    30-20-10:
    G2J+T
    *After every set, complete:
    10 Skaters
    10 Snatches (alt.)
    10 Thrusters
    10 Leg Extensions

  • 30-Minute Strength with Coach Sarah (040621)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    5 Rounds:
    30 Seconds: Hang Power Curls (R)
    30 Seconds: Hang Power Curl (L)
    30 Seconds: Push-ups
    1 Minute: Torpedo Halos (clockwise)

    5 Rounds:
    30 Seconds: Goblet Squat Pulses
    30 Seconds: Jumping Lunges
    1 Minute: Torpedo Halos (counter...

  • 30-Minute Strength with Coach Christy (040221)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    8 OH Split Squats (4 R/L)
    8 Lunge Twists (alt.)
    8 Upright Rows
    8 Coffin Sit-Ups

    *2 x 5 Burpee Sumo Deadlift High Pull

  • 30-Minute Cardio with Coach Hali (040121)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    2 Rounds of 5 Minutes:
    15 Hinge Jumps
    15 Hinge Jumps, 10 Hang to Overhead
    15 Hinge Jumps, 10 Hang to Overhead, 10 Push Press
    15 Hinge Jumps, 10 Hang to Overhead, 10 Push Press, 15 Front Squats
    ... in the remaining time of each round:
    Wei...

  • 30-Minute Cardio with Coach Sarah (033021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    15-9-3:
    Thrusters
    Upright Rows
    …then...

    3-9-15:
    Swing Snatch (alt. every 3 reps)
    OH Reverse Lunges
    Ground to Jump and Touch
    ...then...

    15-9-3:
    Swings
    Burpees

    *MARCH MAXness: G2J+T to start + End*

  • 30-Minute Cardio with Coach Lauren

    Equipment Needed: A Torpedo or Medium Weights

    *MARCH MAXness: Sumo DL High Pulls to start + end

    Cardio:
    50 Torp Taps
    40 Swings
    30 Thrusters
    20 Snatches (alt. every 5 reps)
    10 SA Burpee Ground to OH (alt.)
    *Upon finishing, repeat with reps cut in half (25 Torp Taps, 20 Swings, etc.)*

  • 30-Minute Cardio with Coach Hali (032521)

    Equipment Needed: A Torpedo or Medium Weights

    *MARCH MAXness: Thrusters to start + end

    Cardio:

    2 Cycles:

    4 Minutes:
    Buy in: 20 Jumping Lunges
    *In the remainder of 4 minutes:
    15 Front Squats
    15 Sumo Deadlift High Pulls
    15 Burpees
    15 Push Press

    1 Minute:
    Swings

    *Start each new round wit...

  • 30-Minute Strength with Coach Devyn (032421)

    Equipment Needed: A Torpedo or Medium Weights

    *MARCH MAXness: Snatches (Alt.) to start + end*

    Strength:

    8-10 Tempo Push-Ups (30X1)
    10-12 Gorilla Rows (R/L)
    12-14 Curl & Press
    ...then...
    8-10 Single Leg Glute Bridges w/ 2-second hold
    10-12 Tempo Wide Leg Straight Leg DL (30X1)
    12-14 OH Pendulu...

  • 30-Minute Cardio with Coach Christy (032321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    *MARCH MAXness: G2J+T to start + end

    15 SIt-Ups
    10 Hang to Overhead
    5 Thrusters
    ...then...
    15 Hang to Overhead
    10 Thrusters
    5 Sit-Ups
    ...then...
    15 Thrusters
    10 Sit-Ups
    5 Hang to Overhead
    *After every round, complete:
    8 Torpedo Russ...

  • 30-Minute Cardio with Coach Victoria (031921)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    15 Squat Cleans
    20 Layback Presses
    20 OH Torp Jacks
    20 Russian Twists (option to add weight)

    *MARCH MAXness: Sumo DL Highpulls to start + end*

  • 30-Minute Strength with Hali (031821)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:
    5 Minutes:
    3 Turkish Get-Ups (R/L)
    6 SA Strict Press (R/L)
    6 Single Arm Upright Row (R/L)

    1 minute: Drop Lunge (30 sec: OH Hold, 30 sec: Back Rack)

    5 Minutes:
    8-10 Split Squat Jumps (R/L)
    5 Windmills (R/L),
    10-12 Single Leg Deadlifts ...