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.
Equipment Needed: A Torpedo or Medium Weights
Cardio:
15 Sumo Deadlift High Pull
(EMOM - 3 Ground to Jump and Touch)
30 Ground to Jump and Touch
(EMOM - 3Thrusters)
15 Thrusters
(EMOM - 6 Jumping Lunges)
30 Jumping Lunges
(EMOM - 3 Sumo Deadlift High Pulls)
*MARCH MAXNESS - 1 Minute Thrus...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30 Sumo Deadlift High Pull
(EMOM - 5 Ground to Jump and Touch)
50 Ground to Jump and Touch
(EMOM - 5 Thrusters)
30 Thrusters
(EMOM - 10 Jumping Lunges)
50 Jumping Lunges
(EMOM - 5 Sumo Deadlift High Pulls)
*MARCH MAXNESS - 1 Minute Thr...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
Cardio:
2 Cycles:
4x Tabata Intervals: Burpees
3 Min:
9 Hang to Overhead
9 Swings
9 Push Ups
4x Tabata Intervals:Torp Jacks/OH Torp Jacks
3 min:
9 Hang to Overhead
9 Swings
9 Push Ups
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds: (21 minutes)
1 Minute: Hang to Overhead
2 Minutes: 10 Hovering Hand Marches, 8 Single Arm Push Press (R/L)
3 Minutes: 20 Layback Presses, 20 Russian Twists, 20 Skaters
1 Minute: Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio (22 minutes):
AMRAP
15: 20 Straight Leg High Pulls
7 Push-Ups
20 Push Press
7 Push-Ups
20 Goblet Drop Lunges (alt.)
7 Push-Ups
20 Snatches
7 Push-ups
...then...
30 seconds: Rest
...then...
6.5 minutes:
AFAP: 50 Single Arm Thrusters (sw...
Equipment Needed: A Torpedo or Medium Weights
Cardio: (27 Minutes)
2 Cycles:
12 min:
BUY IN:
3 Rounds:
24 Jump Switches
7 Burpees
...then...
AFAP:
21-15-9 reps:
Thrusters
Hang to OH
OH Lunges
...then, in whatever time remains...
15 Dolphin Push-Ups
Max High Plank Hold
*** There will be...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
12 min:
BUY IN:
3 Rounds:
24 Jump Switches
7 Burpees
...then...
AFAP:
21-15-9 reps:
Thrusters
Hang to OH
OH Lunges
...then, in whatever time remains...
15 Dolphin Push-Ups
Max High Plank Hold
Equipment Needed: A Torpedo or Medium Weights
Cardio:
1 Minute: Push Press
... then ...
3 Minutes:
1-2-3-4-5...(so on and so forth):
Hang to OH
SLDL
Burpee Tuck Jumps
...then...
2 Minutes:
4 Windmills (2 R, 2L) + 12 Vertical Crunches
... then ...
3 Minutes: working back down ladder f...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
1 Minute: Push Press
... then ...
7 Minutes:
1-2-3-4-5...(so on and so forth):
Hang to OH
SLDL
Burpee Tuck Jumps
...then...
4 Minutes:
4 Windmills (2 R, 2L) + 12 Vertical Crunches
... then ...
7 Minutes working back down ladder fro...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
6 minutes:
10 Jumping Lunges
...then...
10 Jumping Lunges
10 Sit-Ups
...then...
10 Jumping Lunges
10 Sit-Ups
20 Hang Power Cleans
...then...
10 Jumping Lunges
10 Sit-Ups
20 Hang Power Cleans
20 Thrusters
*4 Burpees afte...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds EMOM - 3 Min:
(1) 15-20 Thrusters
(2) 40 sec: Max Height Hinge Jumps
(3) 15-20 Ground to Shoulder + Shoulder to OH
... then ...
2 Minutes:
10 Torpedo Russian Twists
4 Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
EMOM - 3:
(1) 15-20 Thrusters
(2) 40 sec: Max Height Hinge Jumps
(3) 15-20 Ground to Shoulder + Shoulder to OH
... then ...
2 Minutes:
10 Torpedo Russian Twists
4 Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
2 Rounds:
15 sec: High Knees
15 sec: Predator Jacks
... then ...
4 Min:
8 Clusters
12 Swings
16 Push Press
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
30 Seconds on, 30 Seconds off for 3 Minutes: Burpees
... then ...
7 Minutes:
3-6-9-12 .... so on and so forth:
Sumo DL High Pull
2 Point BO Row (R/L)
OH Lunges
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds:
2 minutes:
10 Push Press
7 Hang to Overhead
3 Burpees
2 minutes:
3 Tuck Jumps
7 Thrusters
10 7 Swings
...then...
1 minute: Hovering Plank
...then...
6 Rounds: 45 seconds: Max Reps Rotating through Above Movements
15 sec...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
10 SA Hang Power Clean each arm
8 SA Swing Snatch each arm
6 SA OH Lunge each arm (R/L)
...then...
20 Crossover V-Ups
15 Russian Twists
10 Skyscrapers
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Snatches (alt.)
... then ...
21-15-9:
Push-Ups
Swings
*After the Thruster/Snatch work is complete: 15 Half Burpees, and again after the push-up/swing up work is complete
Equipment Needed: A Torpedo or Medium Weights
Cardio:
50 Single Arm Push Press
50 Hinge Tuck Jumps
50 Burpees
50 Sumo Deadlift High Pulls
...then, in remaining time: 1-2-3-4-5 ... :
Single Arm Push Press
Hinge Tuck Jumps
Burpees
Sumo Deadlift High Pulls
Equipment Needed: A Torpedo or Medium Weights
Cardio:
15-12-9-6-3:
Thrusters
Straight Leg High Pull
... then ...
3 Rounds:
16 OH Lunges
8 Renegade Rows (4 R/L)
4 Burpees
... then ...
50 Jump Switches
50 High Knees
... then ... reverse your way back out starting with 4 Burpees
... then...
Cardio:
2 Cycles:
3 Rounds:
40 seconds: Upright Row (1/3) or Push-ups (2/4)
20 seconds: Burpees
...then...
2 minutes:
5 Swing Snatch (R)
5 SA Push Press (R)
5 Swing Snatch (L)
5 SA Push Press (L)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
3 Rounds:
40 seconds: Upright Row (1/3) or Push-ups (2/4)
20 seconds: Burpees
...then...
2 minutes:
5 Swing Snatch (R)
5 SA Push Press (R)
5 Swing Snatch (L)
5 SA Push Press (L)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
Conditioning:
20-15-10:
Thrusters
Ground to Shoulder
Hang to OH
*After every round, complete:
30 sec: Crunches
30 sec: Crossover Crunches (R)
30 sec: Crossover Crunches (L)
* *Upon finishing the ladder, complete 100 Jump Switches bef...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
Conditioning:
12-9-6:
Thrusters
Ground to Shoulder
Hang to OH
*After every round, complete:
30 sec: Crunches
*Upon finishing the ladder, complete 50 Jump Switches before starting over*
Equipment Needed: A Torpedo or Medium Weights
Week of Legends
Cardio:
"Alchemy PYL"
21-15-9:
Thrusters
Snatches
Burpees
*After every round:
7 Broad Jump + Triple Hop Back
14 Sit Ups
21 Chair Taps
