45-Minute Classes

45-Minute Classes

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45-Minute Classes
  • 45-Minute Strength with Coach Sarah (121020)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:

    4 minutes:
    6 Sprinter Rows (R/L)
    10 Push-Ups

    4 Minutes:
    6 Gorilla Rows (R/L)
    10 Seated Strict Press

    4 minutes:
    15 Bicycles
    12 Leg Extensions
    9 Sit-ups

  • 45-Minute Cardio with Coach Christy (120920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Rounds:
    10 Sumo DL High Pulls
    10 Push Press
    10 OH Lunge

    ...Then...

    2 Rounds:
    15 Hang to OH
    15 Mountain Jumps

    ...Then...

    1 Round: 20 Curtsey Squats (alt.)

  • 45- Minute Cardio with Coach Sarah (121420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Cycles:

    3 Minutes: Thrusters - every time you break, complete 3(+3) Broad Jump + Step Back

    Then

    3 Minutes: Sit-ups - every time you break, complete 3(+3) Burpees

    Then

    3 Minutes: Swings - every time you break, complete 3(+3) Broad Jum...

  • 45-Minute Cardio with Coach Christy (121320)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    4 minutes:
    6 Tuck Jumps
    12 Weighted Dead Bugs
    18 Squat Jumps, 24 Swings
    30 Shoulder Taps

    1 minute: Torp Taps

  • 45-Minute Cardio with Coach Hali (120820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Cycles:
    EMOM - 4 Minutes:
    (1) 10-14 Burpees
    (2) 15-20 Goblet Squats
    (3) 20-25 Jumping Lunges
    (4) 20-25 Swings
    ... then ...
    1 Minute: Plank Hold

  • 45-Minute Cardio with Coach Alex (120120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    10-9-8-7-6-5-4-3-2-1:
    Push Press
    BO Row
    Power Curls

    -- after every set: complete:
    2 Burpees
    20 Torp Taps or 20 High Knees (alternate)
    2 Burpees

  • 45- Minute AFlow with Coach Sooz (112920)

    No Equipment Needed: Bodyweight Workout

  • 30-Minute Circuit with Alex (120720)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    3 Rounds:
    (1) Plyo DL Jumps (30 Seconds: R/L)
    (2) Single Arm Thrusters (30 Seconds: R/L)
    (3) 2x 20 Seconds: Hollow Hold, 10 Seconds: Flutter Kicks
    (4) 1 Torp Pull under + 1 Renegade Row
    (5) Mountain Climbers

  • 45-Minute Cardio with Coach Leah (120420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    15 Hang 2 OH
    15 Push Press
    2 (+2) Burpees: Up to 8 burpees

    15 Plyo Swings
    15 Thrusters
    3 (+3) Mountain Jumps up up to: 12 Mountain Jumps

  • 45-Minute Strength with Coach Brock (120520)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:
    1 Minute: Max Seated Strict Press

    Then

    4 Tabata Intervals: Torp Jacks

    Then

    7 Minutes:
    9 Front Rack Split Squats
    9 Front Rack Floating Lunges
    9 Single Leg Snatch
    9 Single Leg Glute Bridge (R/L)

    -- do all 9 reps of all four m...

  • 45-Minute Strength with Coach Brock (113020)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    3 Cycles:

    3 Minutes: 5-4-3-2-1:
    Canoe Swings (R/L)
    Push-ups
    Single Arm Floor Press

    Then

    4 Minutes: 5-4-3-2-1:
    Single Arm Thruster (R/L)
    2-point BO Row (R/L)
    Toes to Torp w/ Slow Descent

  • 45-Minute Cardio with Coach Sooz (112720)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    5 Renegade Rows (R/L)
    7 Sumo DL High Pull, 5 Tuck Jumps
    7 Toes to Torp with Slow Descent

    Then

    10 Snatches
    10 Thrusters
    10 Burpees

  • 45-Minute Cardio with Coach Konnor (120620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:
    1 min: Burpee + 2 Ground 2 Jump and Touch

    Then

    4 Minutes:
    10 Lungers (R)
    10 Swing Snatch (R)
    10 Lungers (L)
    10 Swing Snatch (L)
    10 Predator Jacks

  • 45-Minute Cardio with Coach Brock (112920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    Max Lunges in 60 Seconds

    Then

    in the shortest possible time - get to 100 total reps using:
    (1) Air Squats
    (2) Swings
    (3) Leg Extensions

  • 45-Minute Cardio with Coach Brock (112820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    6 Minutes:
    10 Single Arm Push Press (R/L)
    10 Single Arm Swing Snatch (R/L)
    10 Goblet Squats

    Then

    4 Tabata Intervals: Upright Row
    4 Tabata Intervals: Push-ups

  • 45-Minute Strength with Coach Hali (112520)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    4 Sets: 20 Front Rack Bulgarian Split Squat (R/L)
    *Rest approx. 30 seconds between sets

    ... then ...

    4 Sets: 12 Single Arm Bench Press (R/L)
    *Rest approx. 30 seconds between sets

    ... then ...

    1 Set of Max Upright Rows
    ...immediat...

  • 45-Minute Cardio with Coach Hali (112620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    2 Minutes:
    6 Ground to Shoulder + Shoulder to OH (from a split position) (R/L)
    16 Torp Jacks
    ... then ...
    2 Minutes:
    8 Triple Hop Lateral Twists
    8 Air Squats
    8 High Knees
    ... then ...
    1 Minute:
    Hang to OH + 2 Push Press

  • 45-Minute Strength with Coach Emily (112120)

    Bodybuild:

    5-4-3-2-1:
    Single Arm Curl (R/L)
    Single Arm Press (R/L)
    2-point BO Row (R/L)

    ... then ...

    15-12-9-6-3:
    Leg Extensions, hold a hollow pos. for 10 full seconds between each set ** any time you have to rest, complete 25 Bicycles before continuing on

    ... then ...

    10-8-6-4-2:
    Sin...

  • 45-Minute Cardio with Coach Konnor (112420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Cycles:

    For 3 Minutes:
    10-8-6-4-2:
    Thrusters
    Snatches
    -- in the remainder of 3:00: Air Squats

    Then

    For 3 Minutes:

    3 Rounds:
    20 Narrow Mountain Climbers
    10 Push-ups
    -- in the remainder of 3:00: Ground to Jump and Touch

  • 45-Minute Circuit with Coach Ben (112320)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    (1) Front Squats
    (2) Burpees
    (3) OH Lunges
    (4) 2-point BO Row (switch hands at 30 seconds)
    (5) Swings

    ... rest 1 minute

  • 45-Minute Cardio with Coach Alex (112220)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    12 Lunge Twists (alternating sides)
    20 Push Press

    Then

    2 Rounds:
    9 Ground to Jump and Touch
    6 Crossover Narrow Mountain Climbers
    3 Burpees

    Then

    10 Renegade Complexes: 1 Push-up + 1 Renegade Row (R), 1 Push-up + 1 Renegade Row (...

  • 45-Minute Cardio with Coach Tyler (120320)

    Equipment Needed: A Torpedo or Medium Weights

  • 45-Minute Cardio with Coach Tyler (111820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    10-9-8-7-6-5-4-3-2-1:
    Snatches
    Push-Ups

    3 Rounds:
    15 Burpees
    15 Squat Jumps
    30 Tuck Crunches

  • 45-Minute Cardio with Coach Emily (112020)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    1 Minute: Straight Leg DL
    1 Minute: Plank *every 10 seconds complete 1 push-up

    3 Minutes:
    4 Half Burpees (just from high plank)
    4 Squat Rocket Jumps
    4 Curtsey Squats (R/L)

    5 Minutes:
    25 Swings
    25 Russian Twists
    25 Ground to ...