45-Minute Classes

45-Minute Classes

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45-Minute Classes
  • 40-Minute Circuit with Christy (030521)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    3 Rounds:
    45 Seconds of work, 15 seconds of rest:
    (1) Hinge Jumps
    (2) Hang Power Cleans
    (3) 4x Crossover Narrow Mountain Climbers + 2 Push-ups + 2 Shoulder Taps
    (4) Snatches (alt.)
    (5) Burpee Predator Jack

    *MARCH MAXNESS - 1 Minute Su...

  • 45-Minute Cardio with Hali (030421)

    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...

  • 45-Minute Cardio with Coach Devyn (030321)

    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

  • 45-Minute Strength with Coach Sarah (030221)

    Equipment Needed: A Torpedo or Medium Weights

    Strength (14 minutes):

    6 Min:
    10-12 Single Arm Upright Rows (R/L)
    10-12 Single Arm Curls (R/L)
    10-12 Seated Strict Press
    10-12 Renegade Rows (R/L)
    ... then ...
    6 Min:
    8-10 Tempo Lateral Lunges (30X1) (R/L)
    6-8 Single Leg Snatches

    Buy in/Buy out:...

  • 45-Minute Cardio with Christy (030121)

    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

  • 45-Minute Strength with Coach Hali (022521)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:

    8x Tabata Intervals:
    (1) Curl and Press
    (2) Jumping Lunges
    (3) Forward Raise To Shoulder
    (4) Wide Leg 2xTorp Straight Leg DL
    ** each full round of Tabata should be capped with 1 Minute:
    Skull Crushers (1/3)
    2-Point BO Row (30 seco...

  • 45-Minute Cardio with Christy (022421)

    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...

  • 45-Minute Cardio with Coach Hali (022121)

    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...

  • 30-Minute Circuit with Coach Devyn (021721)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    3 Rounds:
    45 Seconds of work, followed by 15 seconds of rest at each station:
    (1) Ground to Shoulder
    (2) Leg Extension
    (3) Coffin Sit Ups
    (4) Push-Ups
    (5) Front Squats
    ... NO REST BETWEEN CYCLES

  • 45-Minute Strength with Tyler (022021)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    20 2-Point Tempo Bent Over Row (30X1) (10R/10L)
    20 Strict Press Negatives (10R/10Left)
    20 Gorilla Row (alt. arms)
    15 Strict Upright Row

    *On minutes 4, 8, 12, 16:
    12 G2J+T

  • 45-Minute Cardio with Christy (021921)

    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

  • 45-Minute Cardio with Hali (021821)

    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

  • 45-Minute Cardio with Coach Sarah (021621)

    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

  • 45-Minute Strength with Coach Devyn (021521)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:
    1 Minute: Front Rack Floating Lunge (R)
    30 Seconds: Jumping Lunges
    1 Minute: Front Rack Floating Lunge (L)
    30 Seconds: Jumping Lunges
    ... then ...
    6 Minutes:
    12-15 Upright Rows
    10-12 2 PT BO Row (R/L)
    10-12 Single Arm Seat...

  • 45-Minute Cardio with Sarah (021421)

    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...

  • 45-Minute Cardio with Coach Tyler (021321)

    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

  • 45-Minute Cardio with Coach Hali (021121)

    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

  • 45-Minute Strength with Devyn (021021)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    7 Minutes:
    12-15 Wide Leg Tempo SL DL (30X1)
    10-12 Gorilla Rows (R/L)
    12-15 Curls
    *Rest roughly 30-45 seconds between rounds

    ... then ...

    1 Minute: Dead Bugs

    ... then ...

    7 Minutes:
    10-12 Goblet 1 and 1/2 Front Squats
    10-12 Str...

  • 45-Minute Cardio with Sarah (020921)

    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

  • 45-Minute Cardio with Coach Christy (020821)

    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...

  • 45-Minute Cardio with Tyler (020621)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    18 minutes:

    Buy-In: 50 Down + Ups

    ...then...

    12 Rounds AFAP:
    9 SL Deadlifts
    6 Hang Squat Cleans
    3 Thrusters

    In remaining time, AMRAP:
    20 Russian Twists
    5 Push-Ups
    20 Crunches

    ...then...

    2 minutes:
    Buy-Out: Squat Jumps

  • 45-Minute Cardio with Christy (020521)

    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)

  • 45-Minute Strength with Hali (020421)

    Equipment Needed: A Torpedo or Medium Weights

    Strength (BOX OR CHAIR NEEDED):

    2 Rounds:
    10 Torpedo FC Bulgarian Split Squat (R)
    10 Unloaded Bulgarian Split Squat Jumps (R)
    - then repeat on the left

    20 Max Height Jumping Lunges

    ...then...

    2 Rounds:
    10x 1 1/2 Curls
    10 Forward Raise to Sh...

  • 45-Minute Cardio with Coach Devyn (020321)

    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...