This class combines yoga, strength and conditioning. You’ll begin with a progressive warm up integrating fundamental yoga postures to get the body moving and the heart pumping. Our Cardio classes peak when you give it your all during a 10 or 20 minute stretch of maximum cardio. Class winds down with a dose of incredibly soothing stretching so you can walk away ready to conquer your day.
Cardio:
4 Cycles:
30-20-10 seconds:
Deadlifts
Burpees
...then...
3 minutes:
9 Torp Hang to OH
9 Thrusters
9 V-Ups
50 Lateral Hop Overs
50 Sprinter Jumps (alt legs at 25)
50 Skaters
50 Double Hop Lateral Twists
50 High Knees
Cardio:
10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Push-Ups
Ground to Jump and Touch
...then...
3 Rounds:
10 Leg extensions
10 sit ups
*EOMOM: 4 Burpees
Cardio:
8x Tabata:
Jumping Lunges
Abmat Sit-ups w/ anchored feet
Swings
Push-ups
Upright Rows
No Equipment Needed: Bodyweight workout.
Cardio
4 Rounds:
3 Minutes:
30 Narrow Mountain Climbers
20 Crossover V-ups (alt.)
10 Burpees
2 Minutes:
12 Jumping lunges
12 Ground to Jump and Touch
12 Jump Switches
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds:
10 Swings
10 Snatches (alt.)
...then...
3 Rounds:
10 Thrusters
10 Mountain Jumps
...then...
3 Rounds:
20 Crunches
10 Leg Extensions
... then ...
30 Single Arm OH Lunges (switch hands at 15 reps)
No Equipment Needed. Bodyweight.
Cardio:
50 Lateral Hop Overs
50 Sprinter Jumps (alternate legs at 25)
50 Skaters
50 Double Hop Lateral Twists
50 High Knees
Equipment Needed: A Torpedo or Medium Weights
Cardio: (21 Min)
3 Cycles:
7 Minutes: AFAP:
3 Rounds:
7 Swings
7 Thrusters
...then in whatever time remains each cycle:
6 Snatches (alt)
6 Jumping Lunges (alt.)
6 Half Burpees
6 Hovering Swimmers (alt.)
Equipment Needed: A Torpedo or Medium Weights
Cardio (19 minutes):
8 Minutes:
AFAP:
3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/...
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
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2/4/6, 4/6/8, 6/8/10, 8/10/12 Reps:
Burpees
Thrusters
Snatches (alt.)
*Upon finishing each ladder: complete 30 Pull-Unders
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
Equipment Needed: A Torpedo or Medium Weights
Cardio
3 Cycles:
1 Min:
Hang Squat Cleans
2 Min:
10 FR Lunges
10 Push Press
3 Min:
15 Snatches
20 Reach Backs
*Between Cycles:
5 Burpees + 20 NMC
Equipment Needed: A Torpedo or Medium Weights
A60: (30 minutes)
Circuit:
2 Cycles (5 Minutes Each):
(1) AFAP 10 Burpee Tuck Jumps
(2) 40 sec: Snatches (alt.), 20 sec: Rest
(3) Torpedo Russian Twists (30 sec R/L)
(4) 40 sec: Swings, 20 sec: Rest
(5) AFAP: 20 Thrusters
...then...
Bodybuild: 12-1...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
2x Tabata: Predator Jacks
...then...
3 minutes:
12 Torpedo DL
10 OH Lunges (alternating)
6 Snatches (alternating)
...then...
2x Tabata: Narrow Mountain Climbers
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
10 Min (AFAP):
4 Rounds:
1 Burpee
2 Max Height Hinge Jumps
3 Thrusters
...then...
3 Rounds:
2 Burpees
4 Max Height Hinge Jumps
6 Thrusters
...then...
2 Rounds:
3 Burpees
6 Max Height Hinge Jumps
9 Thrusters
...then...
1...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Hang Power Cleans
...then...
9-15-21:
Swings
Push Press
...then...
21-15-9:
Snatches (alt.)
Jumping Lunges
Equipment Needed: A Torpedo or Medium Weights
Cardio:
75 Push Press
50 Snatches (alt. every 5 reps)
25 Straight Leg Lift to Skyscraper
*Every 3 minutes, complete:
20 Jump Switches
3 Tuck Jumps
*NOTE: If you complete the sets of 50, repeat with 30 reps of each. If you completes the sets of 30,...
Equipment Needed: A Torpedo or Medium Weights
Cardio (21 minutes):
3 Minutes:
12 Push Press
8 Swings
...then...
3 Minutes:
30 High Knees
10 Half Burpees
...then...
3 minutes:
12 Goblet Squats
8 Leg Extensions
... then ...
3 Minutes:
20 Lizard Twists,
6 SB Russian Twists
...then... ...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30 Swings
25 Broad Jumps
20 Push-Ups
15 Hang 2 OH
...then...
50 Triple Hop + Lateral Twists
Equipment Needed: A Torpedo or Medium Weights
Cardio:
BODYWEIGHT WEDNESDAY:
10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Push-Ups
Ground to Jump and Touch
...then...
3 Rounds:
10 V-Ups
20 Lizard Twists
*EOMOM: 4 Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
4 Minutes:
20 Sit-Ups
20 Sumo DL
15 Skyscrapers
1 Minute:
4 Predator Jacks
12 Ground 2 Jump & Touch
Equipment Needed: A Torpedo or Medium Weights
Cardio:
1-2-3-4-5-6-7-8-9-10 reps:
Swings
Hinge Jumps (x2)
...then...
21 Hang Power Cleans
...then...
2-4-6-8-10 reps:
Push-Ups
Mountain Jumps
...then...
21 Hang Power Cleans
...then...
3 Rounds:
8 OH Torp Jacks
8 Torp Jacks
Equipment Needed: A Torpedo or Medium Weights
Cardio: (27 Minutes)
2 Cycles:
12 min:
BUY IN:
4 Rounds:
7 Thrusters
5 Burpees
...then...
AMRAP to 10:00:
10 FC Deadlifts (R/L)
20 Squat Jumps
10 Hang to Overhead
...then, in the final 2:00:
20 Flutter Kicks
10 Leg Extensions
***REST 3 M...
