45-Minute Classes

45-Minute Classes

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45-Minute Classes
  • 45-Minute Strength with Coach Konnor (092920)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:

    5 Minutes
    - as far as possible: 10-9-8 ... 3-2-1:
    Push-ups + Unloaded OH Presses (from knees)

    Then

    3 Minutes:
    5 Gorilla Rows (R/L)
    10 BO Rows (2 hands)

    Then

    2 Minutes:
    12 Weighted Single Leg Glute Bridges (R/L)

  • 45-Minute Cardio with Coach Rachel (092620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    60 Air Squats
    50 Sit-ups
    20-30 Push-ups

    Then

    in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
    Thrusters
    High Knees (2x)
    Jump Switches (2x)

  • 45-Minute Cardio with Coach Jalisa (092820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:
    3 Minutes:
    6 Thrusters
    6 Swing Sntach (R/L)
    6 Push Press

    Then

    2 Minutes:
    10 Curls,
    10 Straight Leg DL (Rounds 1/3)
    10 Down and Up Rocket Jumps, 20 Torp Jacks (Rounds 2/4)

  • 45-Minute Circuit with Coach Matt (092720)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5x 1 Min Each:
    (1) 3 Single Arm Push Press (R) + 3 Single Arm Push Press (L)
    (2), 3 2-point BO Row (R) + 3 2-point BO Row (L)
    (3), 3 Renegade Rows (R) + 3 Renegade Rows (L)
    (4), Lay Back Presses
    (5), 4 Leg Extensions + 8 Bicycles
    Rest:...

  • 45-Minute Cardio with Coach Emily (092620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    60 Air Squats
    50 Sit-ups
    20-30 Push-ups
    ... then ...
    In the remainder of 10 minutes: 1-2-3-4....
    Thrusters
    High Knees (2x)
    Jump Switches (2x)

  • 45-Minute Cardio with Coach Molly (092520)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    1 Minute: Hang to OH
    1 Minute: Push Press
    1 Minute: Russian Twists
    1 Minute: Ground to Shoulder

    5 Minutes:
    21-15-9: Jumping Lunges
    Swings

    1 Minute: Burpees

  • 45-Minute Strength with Coach Alex (092420)

    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-point BO Row (R/L)
    ... then ...
    1 Minute: Upright Row
    ... then ...
    1 Minute: Front Rack Floating Lunge (R/L)

  • 45-Minute Cardio with Coach Sooz (092320)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    Every 4:00 for 5 Rounds:
    20 Swings
    10 Skyscrapers
    20 Power Curls
    10 Burpees -
    *For the remainder of 4:00, Max reps:
    2 Jumping Lunges + 2 Squat jumps

  • 45-Minute Circuit with Coach Brock (092220)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    (1 and 2): 2 Rounds: 30 Seconds: Squat Jumps, 30 Seconds: Lunges
    (3) 2 Hang to OH + 4 Push Press
    (4) Plyo Swings
    (5) 4 Push-ups + 8 Narrow Mountain Climbers
    1 Minute: Rest

  • 45-Minute Cardio with Coach Jalisa (092120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    For 10 Minutes:
    50 Snatches
    50 Sit-ups
    50 Narrow Mountain Climbers

    * EMOM - 6 Jumping Lunges

    Then

    For 10 Minutes:
    50 Snatches
    50 Sit-ups
    50 Narrow Mountain Climbers

    * EMOM - 5 Push-ups

  • 45-Minute Strength with Coach Ben (092020)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:

    7 Minutes:
    12 Front Rack Bulgarian Split Squats (R/L)
    15 Straight Leg DL
    ... then ...
    7 Minutes:
    10 Single Leg Glute Bridges (R/L)
    15 Sumo DL High Pulls
    ... then ...
    6 Minutes:
    12 Seated Press
    12 Torp Russian Twists
    12 2-Point BO R...

  • 45-Minute Aflow with Coach Alex (092020)

    Aflow with Coach Alex

  • 45-Minute Cardio with Coach Alex & Coach Ben (091920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    EMOM - 10 Minutes:
    3 Down and Up Rocket Jumps
    2(+2) Burpees
    ... then ...
    EMOM 10 Minutes:
    6 Snatches
    2(+2) Squat Rocket Jumps

  • 45-Minute Cardio with Coach Matt (091820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Minutes:
    5 Renegade Rows + 5 Knee to Right Elbow (R/L)
    5 Half Burpees

    ... then ...

    2 Minutes:
    12 Clusters
    24 High Knees

    ... then ...

    1 Minute:
    Crunches (1/3)
    Leg Extensions (2/4)

  • 45-Minute Circuit with Coach Alex (091720)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    (1) 30 Seconds: Swing Snatch (R/L)
    (2) Squat Jumps
    (3) 1 Push-up + 2 Shoulder Taps
    (4) Sit-ups
    (5) Push Press

    ... 1 Minute rest

  • 45-Minute Cardio with Coach Sooz (091620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    2 Cycles:

    5 Rounds:
    30 Seconds: Swings
    30 Seconds: Burpees

    Then

    5 Minutes:
    12 Thrusters
    12 Hang to OH
    12 OH Lunges

  • 45-Minute Strength with Coach Jalisa (091520)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:
    2 Rounds: 7 Curls
    7 Curls (from bottom of curl to middle)
    7 Curls (full reps)

    Then

    2 Rounds:
    12-15 2-Point Tempo BO Row (R/L)

    Then

    2 Rounds:
    9 Goblet Lateral Lunges (R/L)

    Then

    1 Round:
    Max Tricep Push-ups

    ... rest approximately 1 m...

  • 45-Minute Cardio with Coach Sooz (091420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    1/2/3/4/5:
    Swing Snatch (R)
    Push Press (R)
    Swing Snatch (L)
    Push Press (L)

    Then

    1 x Max Unbroken Torp Jacks
    1 x Max Unbroken Jumping Lunges

  • 45-Minute Circuit with Coach Ben (091320)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    (1) Single Leg DL (R)
    (2) Single Arm OH Lunge (all Right Leg)
    (3) Single Leg DL (L)
    (4) Single Arm OH Lunge (all Left Leg)
    (5) Thrusters
    ... rest one minute

  • 45-Minute Aflow with Coach Sooz (091320)

    Aflow with Coach Sooz

  • 45-Minute Cardio with Coach Molly (091120)

    Cardio:

    3 Minutes:
    18 Jumping Lunges
    18 Push Press
    9 Push-ups

    3 Minutes:
    12 Hang to OH
    12 2 Point BO Row (R/L)
    24 Bicycles

    4 Minutes:
    10 Hinge Jumps
    15 High Plank Swimmers
    20 Forearm Plank Knee to Elbow (alternating sides)

  • 45-Minute Strength with Coach Alex (091020)

    Bodybuild:

    2 Cycles:

    3 Minutes:
    6 R-Arm Swing Snatch
    6 R-Arm Push-Press
    6 R-Arm OH Lunges

    ... then ...

    3 Minutes:
    6 L-Arm Swing Snatch
    6 L-Arm Push Press
    6 L-Arm OH Lunges

    ... then ...

    5 Minutes:
    9 R-Leg Lateral Lunge into Curtsey Squat
    9 L-Leg Lateral Lunge into Curtsey Squat
    9 D...

  • 45-Minute Cardio with Coach Alex (090920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Cycles:

    EMOM
    Minute 1: 4 Burpees
    Minute 2: 4 Burpees, 4 Toes to Torpedo
    Minute 3: 4 Burpees, 4 Toes to Torpedo, 4 Swing Snatches (R/L)
    Minute 4: 4 Burpees, 4 Toes to Torpedo, 4 Swing Snatches (R/L), 4 Toes to Torpedo
    Minute 5: 4 Burpees, ...

  • 45-Minute Circuit with Coach Brock (090820)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    (1)Curl and Press
    (2) Snatches
    (3) Down and Up Rocket Jumps
    (4) Abmat Sit-ups
    (5) Pull-ups

    Rest 1 minute