45-Minute Classes

45-Minute Classes

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45-Minute Classes
  • 45-Minute Cardio with Coach Christy (011421)

    Cardio:

    8x Tabata:
    Jumping Lunges
    Abmat Sit-ups w/ anchored feet
    Swings
    Push-ups
    Upright Rows

  • 45-Minute Cardio with Coach Christy (010722)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    10/1, 9/2 ... 2/9, 1/10:
    Burpees/Swings
    ... then ...
    10/1, 9/2 ... 2/9, 1/10:
    Tuck Jumps/Hang to OH
    ...
    10/1, 9/2 ... 2/9, 1/10:
    Renegade Rows (alternating arms)/Hang Squat Cleans

    *If/when the athletes finish, for the remainder of ti...

  • 45-Minute Strength with Coach Devyn (123121)

    Equipment Needed: A Torpedo or Medium Weights

    Strength - Full Body:
    3 Turkish get up (R)
    6 Single Torp Push Press (R)
    9 Burpees
    ... then ...
    repeat on LEFT
    ... then ...
    1 x Hollow Hold
    ... then ...
    2 Rounds:
    20 Front Rack Lunges
    10 Single Leg Deadlifts
    ... then ...
    1 x Max Push-ups

  • 45-Minute Cardio with Coach Sarah (121721)

    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

  • 45-Minute Circuit with Coach Christy (121021)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit -
    (1) Hang Squat Cleans
    (2) Tabata Box/Chair dips
    (3) 10 Crossover NMC, 3 Mountain Jumps
    (4) Upright row
    (5) 10 High Knees, 3 Ground to Jump and Touch

  • 45-Minute Cardio with Coach Hali (120321)

    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)

  • 45-Minute Strength with Coach Hali (112621)

    Equipment Needed: A Torpedo or Medium Weights

    2 Rounds:
    11 Torpedo Pull-Overs
    11 Single-arm Upright Row (R/L11)
    Floating Leg Box Dips(R/L)
    ... then ...
    2 Rounds:
    11 SLOW Tempo Goblets
    11 Staggered DL (R/L)
    ... then ...
    1 Rounds:
    30 Crunches
    20 Leg Extensions
    10 Forearm Plank Reach Throug...

  • 45-Minute Circuit with Coach Sarah (111221)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit (25 minutes):
    5 Cycles of 5 minutes:
    (1) SA Hang to Shoulder + Shoulder to OH (R)
    (2) Torp Box Step Ups
    (3) SA Hang to Shoulder + Shoulder to OH (L)
    (4) Weighted Dead Bugs
    (5) Burpees

  • 45-Minute Bodyweight Cardio with Coach Hali (102921)

    No Equipment Needed: Bodyweight Workout

    BODYWEIGHT:
    30 Squat Jumps
    5 Burpees
    30 Mtn. Climbers
    5 Burpees
    30 Push-Ups
    5 Burpees
    30 Lunges
    5 Burpees
    30 Ground 2 Jump and Touch
    5 Burpees
    30 Lateral Hops
    5 Burpees

  • 50-Minute Cardio with Coach Sarah (100121)

    Cardio:
    4 Cycles:

    30-20-10 seconds:
    Deadlifts
    Burpees
    ...then...
    3 minutes:
    9 Torp Hang to OH
    9 Thrusters
    9 V-Ups

  • 60-Minute Circuit with Coach Hali (092421)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    4 Cycles:

    5 Min:
    AFAP:
    8 Thrusters (HEAVY)
    10 Burpees
    8 Thrusters (HEAVY
    ...in time remaining of each cycle:
    9 Sumo Deadlift High Pulls
    15 Swings
    21 Sit-Ups

  • 45-Minute Cardio with Coach Christy (091721)

    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/...

  • 45-Minute Strength with Coach Hali (091021)

    Strength:

    6 Min:
    12 Arnold Press (R/L)
    12 Tempo Curls (30X1)
    12 Single Torp (double hand) Forward Raises
    10 Push-Ups

    1 Minute: Airplane Rows (30 sec R/L)

    3 Rounds:
    40 Sec: Strict Press
    20 Seconds: Torp Jacks

  • 45-Minute Cardio with Coach Hali (081321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    21-15-9:
    Front Squats
    BO Row
    ...then...
    2 Rounds:
    15 Situps
    10 V-Ups
    ...then...
    9-15-21:
    Suticase Deadlifts (R/L)
    Push Press
    ...then...
    2 Rounds:
    15 Situps
    10 V-Ups

  • 45-Minute Strength with Sarah Coach (080621)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    12 FR Bulgarian Split Squats (R/L)
    12 Torp Bulgarian Deadlift (R/L)

    3 Rounds:
    10 Torp Glute Bridges
    10 Sec Glute Bridge Hold

    2 Rounds:
    15 Jumping Jacks
    20 High Knees

  • 45-Minute Strength with Coach Christy (073021)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    3 Turkish Sit-Ups (R arm)
    3 Turkish Sit-Throughs (R arm)
    3 Single Arm OH Drop Lunges (R arm) (then complete on left)
    ... then ...
    2 Rounds:
    7 offset push ups R/L)

    2 Rounds:
    10 Upright Rows
    12 Curls

  • 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