45-Minute Classes

45-Minute Classes

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45-Minute Classes
  • 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)

  • 45-Minute Circuit with Coach Chris (050421)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds:
    (1) AFAP: 26 Jumping Lunges (decrease reps for those doing standard lunges)
    (2) 1 minute: Snatches (alt)
    (3) AFAP: 26 Mountain Jump
    (4) 1 minute: Swings
    (5) 45 Sec ON: Thrusters, 15 Sec OFF

  • 45-Minute Cardio with Coach Tyler (050321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio (21 minutes):
    EMOM - Rotating through three movements:
    25 Swings
    10-15 Hang 2 OH Lunges (alt.)
    12-15 Burpee Star Jumps
    (7 full rounds through the three movements)

  • 45-Minute Cardio with Coach Chris (042921)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

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

    30 sec: High Knees
    30 sec: Jumping Jacks...

  • 45-Minute Strength with Coach Devyn (042821)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild: (22 Minutes)
    10-9-8 ... 3-2-1:
    Power Curls
    Upright Row
    ... then ...
    3 Rounds:
    7 Single Arm Slow Descent BO Rows (R/L)
    9 Weighted Sit-ups
    ... then ...
    10 Walk Backs (inchworms)
    1 Minute Plank
    ... rest roughly 30-45 seconds before re...

  • 45-Minute Cardio with Coach Sarah (042721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    21-15-9:
    Thrusters
    Swings
    Hang to Overhead
    Burpees

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

  • 45-Minute Cardio with Coach Chris (042521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    Buy-In:
    3 Rounds:
    4 Burpees
    20 Torp Taps
    ...then...
    15-12-9-6-3:
    Thrusters
    Swing Snatch (alt. every 3)
    OH Lunges
    ...then...
    4 reps of every movement in whatever time remains:
    Burpees
    Torp Taps (x2)
    Thrusters
    Swing Snatch (R/L)
    OH Lun...

  • 45-Min Cardio with Coach Victoria (042421)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    5 Max Height Tuck Jumps
    10 Hang to Overhead
    15 Strict Press
    20 SLDL
    25 Hovering Shoulder Taps

  • 60-Minute Strength with Coach Devyn (042321)

    Equipment Needed: A Torpedo or Medium Weights

    Strength: "Buns & Guns"

    10 Lunge Twists (R/L)
    20 Curl and Press
    30 Single Arm OH Split Squats (15 R, 15 L)
    *Rest before starting:
    30 Glute Bridges w/ Back on Chair/Couch
    20 Hinge Jumps
    10 Single Leg Snatches (5R/5L)

  • 45-Min Cardio with Coach Christy (042221)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    21-15-9:
    Hang Squat Cleans
    Hang to OH
    Straight Leg Ground to Shoulder
    High Knees (x2)
    Crossover V-Ups

  • 45-Minute Strength with Coach Alani (041921)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    9 Half Kneeling Snatch (R)
    6 Half Kneeling Strict Press (R)
    3 Half Kneeling Windmills (R)
    ...then...
    20 Back Extensions
    20 Hollow Leg Extensions
    ...then...
    2 Rounds:
    9 Half Kneeling Snatch (L)
    6 Half Kneeling Strict Press...

  • 45-Minute Cardio with Coach Sarah (042021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio
    4 rounds

    4 Minutes:
    1-2-3-4-and so forth
    Thrusters
    Push-Ups
    Swings
    Skateres (R + L = 1)

    1 Minute:
    Burpees

    *Continue up the ladder on round 2, start over on round 3 and continue up the ladder on round 4

  • 45-Minute Cardio with Coach Victoria (041820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    6 minutes:
    Torpedo OH Hold *Every time you drop from the bar, complete:
    30 Bicycles
    20 Crossover NMC
    5x Sun A Flow (High Plank - Low Plank - Upward Facing Dog - Downward Facing Dog)*
    ...then...
    4 minutes:
    10 Swings
    10 Jumping Lunges
    10...

  • 30-Minute Cardio with Coach Christy (041621)

    Equipment Needed: A Torpedo or Medium Weights

    20 Hike Swings
    20 Straight Leg Deadlifts
    20 Sit-Ups
    30 Lunges with arms extended out to your sides at shoulder height

  • 45-Minute Cardio with Coach Christy (041621)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    20 Hike Swings
    20 Straight Leg Deadlifts
    20 Sit-Ups
    30 Lunges with arms extended out to your sides at shoulder height

  • 45-Minute Cardio with Coach Hali (041521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    30-20-10:
    Torpedo Lunges
    Hang to Overhead
    ...then...
    20-16-10:
    Snatches
    Leg Extensions
    ...then...
    12-9-6:
    Burpees
    Thrusters
    *Upon finishing, start over with reps cut in half

  • 45-Minute Strength with Coach Devyn (041421)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Full Cycles:
    8 x Tabata: Curl and Press
    1 Minute: Max Push-ups
    ...then...
    2 Rounds:
    30 Seconds: 2 PT BO Row (R/L)
    ...then...
    1 Minute: Upright Row
    ...then...
    30 Sec: Bulgarian Split Squats
    30 Sec: Bulgarian Split Squat Jumps

  • 45-Minute Cardio with Coach Sarah (041321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Cycles: AFAP:
    30 Torp Hang to Shoulder
    12 Max Height Hinge Jumps
    20 Torp Push Press
    12 Max Height Hinge Jumps
    10 Torp Burpee Clusters
    12 Max Height Hinge Jumps
    ...then...
    2 Rounds:
    21 Swings
    42 Air Squats
    ... then ...
    1 Minute Plank

  • 45-Minute Strength with Coach Lauren (041121)

    Equipment Needed: A Torpedo or Medium Weights

  • 45-Minute Cardio with Coach Victoria (041021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio (18 minutes):
    2-4-6-8-10:
    Thrusters
    Swings
    5-4-3-2-1:
    Burpee Tuck Jumps
    Hang to OH
    Rest:
    30 seconds (after Round 1)
    45 seconds (after Round 2)
    60 seconds (after Rounds 3+)

  • 45-Minute Cardio with Coach Hali (040821)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    18-15-12-9-6-3:
    Sumo Deadlift High Pull
    Front Squats
    Russian Twists (x2)
    *After each round: 4 Burpees
    *On minutes 4-8-12-16: 30 High Knees

  • 45-Minute Cardio with Coach Devyn (040721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    50-40-30-20-10:
    G2J+T
    *After every set, complete:
    10 Skaters
    10 Snatches (alt.)
    10 Thrusters
    10 Leg Extensions

  • 45-Minute Strength with Coach Sarah (040621)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles (19 Minutes):

    3 Rounds:
    30 Seconds: Hang Power Curls (R)
    30 Seconds: Hang Power Curl (L)
    30 Seconds: Push-ups

    1 Minute: Torpedo Halos (clockwise)

    3 Rounds:
    30 Seconds: Goblet Squat Pulses
    30 Seconds: Jumping Lunges

    1 Min...

  • 45-Minute Cardio with Coach Devyn (040521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio (22 Minutes):
    55 G2J+T
    45 Snatches (alt.)
    35 Squat Cleans
    25 Renegade Rows (alt.)
    15 Push-Ups
    5 (1 Strict Hang to OH + 2 Strict Press)