45-Minute Classes

45-Minute Classes

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45-Minute Classes
  • 45-Minute Cardio with Coach Sarah (072321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Cycles:
    30 Sec: Half Burpees

    4 Minutes:
    12-9-6
    Reverse Lunges (R/L)
    Push-Ups
    Shoulder Taps (x2)
    Crossover V-Ups

    30 seconds: Squat Jumps

  • 60-Minute Circuit with Coach Sarah (071621)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    4 Cycles:
    2 minutes:
    AFAP: 1-2-3:
    Snatch Reverse Lunges (R)
    Snatch Reverse Lunges (L)
    *In remaining time: Burpees
    ...then...
    2 minutes:
    AFAP: 2 Rounds:
    10 Thrusters
    5 Tuck Jumps
    ...in remaining time: Burpees
    ...then...
    1 minute: ...

  • 45-Minute Circuit with Coach Hali (070921)

    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

  • 45-Minute Cardio with Coach Christy (070221)

    No Equipment Needed: Bodyweight Workout

    Cardio:

    20-16-12-8-4:
    Pendulum Lunges
    S.L. DL Jumps
    Reach Backs (ALT.)
    Crossover NMC (ALT.)
    *EMOM: 4 Squat Jumps

  • 45-Minute Cardio with Coach Sarah (061821)

    Equipment Needed: A Torpedo or Medium Weights

    3 Rounds:
    8 Push Press
    12 OH March

    ... then ...
    9-6-3:
    Swings
    Squat Jumps
    Half Burpees

    ... then ....
    2 Rounds:
    4 Bottom-third Front Squats
    4 Mid-third Front Squats
    4 Top-third Front Squats
    4 Front Squats

    ... then ...
    50 Flutter Kicks
    25...

  • 45-Minute Cardio with Coach Christy (61121)

    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

  • 45-Minute Strength with Coach Devyn (060421)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    2 Rounds:
    10-15 Upright Rows
    10-12 BO Row
    8-10 OH Strict Press
    10-15 Couch Dips
    ...then...
    1 Minute: Sit-Ups
    ...then...
    2 Rounds:
    10 Bulgarian Split Squats (R)
    5 Bulgarian Split Squat Jumps (R)
    ...then repeat on the L

  • 45-Minute Cardio with Coach Victoria (053121)

    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

  • 45-Minute Cardio with Coach Madalyn (052721)

    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...

  • 45-Minute Strength with Coach Alani (052621)

    Equipment Needed: A Torpedo or Medium Weights

    Strength: (22 Minutes)
    20 minutes:
    Buy-In: 4 Rounds:
    30 High Knees
    5 Tuck Jumps
    ...then...
    AMRAP:
    10 OH Split Squats (R/L)
    10 Front Rack Reverse Lunges (R/L)
    10 Strict Press,
    10 SLDL
    10 Upright Row

    After the 20 minutes - Buy-Out: 2 min: 5 Do...

  • 45- Minute Cardio with Coach Victoria (052521)

    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

  • 45-Min Cardio with Coach Lauren (052421)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    AFAP:
    9 Burpees
    20 Swings
    7 Burpees
    20 Sit-Ups
    5 Burpees
    30 Hang Power Cleans
    3 Burpees
    30 Thrusters
    Rest 1 Minute then repeat in reverse starting with 30 Thrusters and 3 Burpees

  • 45-Min Cardio with Coach Chris (052121)

    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,...

  • 45-Min Strength with Coach Victoria (052121)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    3 Rounds:
    12 OH Tricep Ext
    20 BO Row
    12 Push-Ups
    12 Upright Row
    ...then...
    2 Rounds:
    20 Front Rack Bulgarian Split Squats (R/L)

  • 45-Minute Cardio with Coach Tyler (051921)

    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... ...

  • 60-Minute Circuit with Coach Alani (051821)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Cycles:
    1 minute of each
    (1) AFAP: 15 Burpee Star Jumps
    (2) Swing Snatch (30 sec R/L)
    (3) 2x 20 sec: Leg Extensions 10 sec: Hollow Hold
    (4) OH Floating Lunges (30 sec R/L)
    (5) AFAP: 15 Hang to OH

  • 45-Minute Cardio with Coach Lauren (051721)

    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

  • 45-Minute Circuit with Coach Chris (051421)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    5 Cycles: 1 Minute at each station -
    (1): A/B/A/B/A
    (2): B/C/B/C/B
    (3): C/D/C/D/C
    (4): D/E/D/E/D
    (5): A/B/C/D/E

    A = Squat Jumps
    B = 30 Sec: Russian Twists 30 Sec: Penguin Tucks
    C = Seated Strict Press
    D = Thrusters
    E = 2x Tabata Leg E...

  • 45-Minute Cardio with Coach Alani (051321)

    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

  • 45-Min Cardio with Coach Victoria (051121)

    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

  • 45-Minute Cardio with Coach Chris (051021)

    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

  • 45-Minute Strength with Coach Alani (050721)

    Equipment Needed: A Torpedo or Medium Weights

    Strength (24 Minutes):

    2 Rounds:
    10 Single Arm OH Split Squats (R arm, L leg)
    5 Broad Jump Hop Backs
    10 Single Arm OH Split Squats (L arm, R leg)
    5 Broad Jump Hop Backs
    3x Lateral Goblet Holds (10s in bottom) (R/L)
    10 Straight Leg High Pulls (from...

  • 45-Minute Cardio with Coach Chelsea (040621)

    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...

  • 45-Minute Cardio with Coach Tyler (050521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    2 Cycles:
    5 Minutes:
    12 Hang to Overhead
    18 Hang Power Cleans
    5 Burpees

    5 Minutes:
    12 Leg Extensions
    16 Swing Snatch (8 R/L)
    5 Tuck Jumps (Done one at a time for maximum height)