30-Minute Classes

30-Minute Classes

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30-Minute Classes
  • 30-Minute Cardio with Coach Sarah (011121)

    Cardio:

    2 Cycles:
    3 minutes:
    8 Ground to Shoulder + Shoulder to Overhead
    12 Plyo Swings
    16 OH Torp Jacks

    ...then...

    2 Rounds:
    30 seconds: Shoot Throughs
    30 seconds: Side Plank

  • 30-Minute Cardio with Coach Hali (011121)

    Cardio:

    3 Cycles (12 Minutes):
    3 Minutes:
    8-6-4-2
    Hang Squat Cleans
    Sumo Deadlift High Pull
    Torpedo Toe Touches (x2)
    Flutter Kicks (x2)
    *Upon finishing, work back up the ladder

    1 Minute:
    (1) Swings
    (2) Hovering Swimmers
    (3) 3 Ground to Jump and Touch + 6 High Knees

  • 30-Minute Circuit with Coach Sarah (010421)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    (1) Thrusters
    (2) 2x: 20 Sec: NMC 10 Sec: Push Ups
    (3) Coffin Sit Ups
    (4) Hang 2 OH
    (5) Sprinter Jumps (30 Seconds: R/L)

  • 30- Minute Cardio with Coach Christy (010421)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    12-9-6: Snatches (switch arms at half)
    Single Arm Push Press (switch arms at half)
    Dead Jacks

    ** On Minutes 2:30, 5:00, 7:30:
    4 Upright Rows
    3 Burpees
    2 Tuck Jumps

  • 30- Minute Strength with Coach Tyler (122820)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    8-10 OH Tricep Ext.
    8-10 Push-Ups
    8-10 2 PT BO Row (R/L)

    2 Rounds:
    8-10 Farmer Carry
    Split Squat (R/L)
    8-10 Goblet Squats

  • 30-Minute Cardio with Coach Christy (122820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    6 Squat Rocket Jumps
    9 Predator Jacks
    12 Jumping Lunges
    ... then ...
    30 Narrow Mountain Climbers
    ...then...
    2 Rounds:
    3 Push-Ups
    6 Plank Jacks
    9 (2 Jumping Jacks + 4 High Knees)
    ... then ...
    30 Bicycles

  • 30-Minute Cardio with Coach Matt (122120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    4 minutes:
    12 Front Squats
    12 Push Press
    12 Snatches (alt.)
    12 Swings
    12 Sit-Ups

    1 minute:
    Burpees

  • 30-Minute Circuit with Coach Sarah (122120)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    3 Rounds:
    (1) Ground 2 Jump & Touch
    (2) Swings
    (3) 1 Jumping Lunge + 1 Floating Lunge
    (4) Snatches (alt. every 3 reps)
    (5) 3 Push-Ups + 2 Half Burpees

  • 30-Minute Strength with Coach Hali (121420)

    Strength:

    4 Turkish Get Ups (3 R/L)
    8-10 Tempo Front Squats (30X1)
    8-10 Single Leg Deadlifts (R/L)
    8-10 Lateral Lunges (R/L)

    Rest 20-30 seconds between movements

  • 30- Minute Circuit with Coach Hali (121420)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    3 Rounds:
    (1) FC Drive Lunges (30 sec R/L)
    (2) 2 Deadlifts + 2 Hang to Shoulder + 2 Push Press (ALL SINGLE ARM ON RIGHT SIDE)
    (3) Forearm Side Plank Reach Throughs (30 R/30 L)
    (4) 2 Deadlifts + 2 Hang to Shoulder + 2 Push Press (ALL SIN...

  • 30-Minute Cardio with Coach Brock (120720)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Cycles:
    EMOM - 4 Minutes:
    (1) 10-14 Burpees
    (2) 15-20 Goblet Squats
    (3) 20-25 Jumping Lunges
    (4) 20-25 Swings

    Then

    1 Minute: Plank Hold

  • 30-Minute Cardio with Coach Konnor (113020)

    Cardio:

    10-9-8-7-6-5-4-3-2-1:
    Push Press
    BO Row
    Power Curls
    *After every set:
    2 Burpees
    20 Torp Taps / 20 High Knees (alternate)
    2 Burpees

  • 30-Minute Strength with Coach Alex (113020)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:

    2 Minutes:
    5-4-3-2-1:
    Canoe Swings (R/L)
    Push-ups
    Single Arm Floor Press
    ... then ...
    3 Minutes:
    5-4-3-2-1:
    Single Arm Thruster (R/L)
    2-point BO Row (R/L)
    Toes to Torp w/ Slow Descent

    1 min: Sit-Ups

  • 30-Minute Cardio with Coach Lauren (110920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    2 Minutes:
    10 Ground to Jump and Touch
    5 Hang to OH

    Then

    2 Minutes:
    10 Swings
    10 Push-Press

    Then

    1 Minute: 3 Predator Jacks + 3 Hinge Jumps

  • 30-Minute Strength with Coach Leah (110920)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    For 12 Minutes:
    10 Single Arm Bench Press (R/L)
    10 Single Arm Upright Row (R/L)

    Then

    8 Windmills (R/L)
    8 Single Arm OH Drop Lunges (R/L)
    1 Set of Max Push-ups
    -- rest approximately 15-20 seconds between each movement.

  • 30-Minute Cardio with Coach Sooz (110220)

    Equipment Needed: A Torpedo or Medium Weights

    3 Rounds:
    30 Seconds: Goblet Squats
    30 Seconds: Sit-ups
    30 Seconds: Swings
    30 Seconds: Push Press
    6 Minutes:
    7 Swing Snatch (R/L)
    5 Burpees

  • 30-Minute Circuit with Coach Konnor (110220)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    3x 1 Minute Each:
    (1) 2 Point BO Row
    (2) Sit-ups
    (3) Air Squats
    (4) Push Press
    (5) Lunge Twists

  • 30-Minute Cardio with Coach Jalisa (102620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    5 Minutes:
    16 Lunges
    16 BO Row
    8 Burpees

    5 Minutes:
    16 Thrusters
    16 SLDL Jumps
    16 Triple Hop Lateral Twist (8 R/L)

  • 30-Minute Cardio with Coach Alex (102620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    1(+1) Tuck Jumps
    2(+2) Thruster
    3(+3) Sit-ups

  • 30-Minute Cardio with Coach Alex (101920)

    Equipment Needed: One Light to Medium Weight

    Cardio:

    3 Rounds:
    30 Seconds: Thrusters
    30 Seconds: Hang to OH
    ... then ...
    2 Minutes:
    8 Squat Jumps
    4 Tuck Jumps
    ... then ...
    1 Minute:
    Upright Row
    ... then ...
    4 Minutes:
    9 SL Deadlifts
    9 Burpees

  • 30-Minute Strength with Coach Sooz (101920)

    No Equipment Needed: Bodyweight Workout

    Strength

    2 Sets: 10-12 Single Arm Bench Press (from bridged position) (R/L)
    10-12 Renegade Rows (R/L)
    *Rest approx. 30 seconds between sets
    ... then ...
    2 Sets:
    10-12 Straight Arm Ground to OH + 2 Strict Press
    *Rest approx. 30 seconds between sets

  • 30-Minute Cardio with Coach Alex (101220)

    No Equipment Needed: Bodyweight Workout

    Cardio:

    7 Burpees
    2 Tuck Jumps
    14 Air Squats
    2 Tuck Jumps
    21 High Knees
    2 Tuck Jumps
    ... then ...
    20 Unloaded Russian Twists

  • 30-Minute Circuit with Coach Jalisa (101220)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    3 Rounds - 1 Minute Each:
    (1) 1 Swing Snatch (R) + 1 OH Lunge (R hand, L leg), 1 Push Press (R)
    (2) 6 Leg Extensions + 12 Bicycles
    (3) 1 Swing Snatch (L) + 1 OH Lunge (L hand, R leg) +1 Push Press (L)
    (4) 6 Predator Jacks + 12 High Knees ...

  • 30-Minute Cardio with Coach Sooz (100520)

    No Equipment Needed: Bodyweight Workout

    2 Rounds:

    3 Minutes:
    6 Thrusters
    6 Swing Snatch (R/L)
    6 Push Press

    2 Minutes (1/3):
    10 Curls
    10 Straight Leg DL

    2 Min (2/4):
    10 Down and Up Rocket Jumps
    20 Torp Jacks