-
45-Minute Cardio with Coach Sam (111720)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
30 Seconds: Gorilla Rows (R/L)
30 Seconds: Sumo DL High Pull
... then ...
3 Minutes:
12 Swings
12 Front Squats
12 Push-Press
... then ...
30 Seconds: Ground to Jump and Touch -
45-Minute Cardio with Coach Alex (111320)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Minutes:
10 Goblet Lateral Lunges (alternate sides)
15 SwingsThen
2 Minutes:
10 Single Arm Staggered DL (10 on both R/L)
15 Forward Raise to Shoulder1 Minute: Slow, controlled Bicycles
-
45-Minute Strength with Coach Matt (111620)
Equipment Needed: A Torpedo or Medium Weights
2 Cycles:
3 Rounds:
30 Sec: Curls
30 Sec: OH Tricep Extension3 Minutes:
3 Strict Hang to OH
6 Push-Ups3 Rounds:
30 Sec: OH Drop Lunges (Alt)
30 Sec: Squat Jumps3 Minutes:
6 Goblet Cursy Squats
6 Max Height Hinge Jumps -
45-Minute Cardio with Coach Emily (111520)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
6 Rounds:
10 High Knees
2 BurpeesThen
6 Rounds:
6 Ground To Jump and Touch
6 ThrustersThen
30 Russian Twists
1 Minute: Plank -
45-Minute Strength with Coach Brock (111220)
Equipment Needed: A Torpedo or Medium Weights
Strength:
3 Rounds:
1 Minute: Renegade Rows (30 Seconds R/L)
30 Seconds: Rest1 Minute Gorilla Rows (30 Seconds R/L)
30 Seconds: Rest1 Minute: Single Arm Upright Row (30 Seconds R/L)
30 Seconds: RestThen
8x Top to Top Tabata Curls
Then
8x Top...
-
45-Minute Cardio with Coach Leah (111120)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
5 Burpees
10 Predator Jacks
15 Jumping LungesThen
2 Rounds:
5 Push-ups
10 Crossover Narrow Mountain Climbers
15 High Knees -
45-Minute Cardio with Coach Konnor (110820)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
100 Jump Switches
** 5 Squat Jumps after every 10
... then ...
75 Squat Jumps
**4 Snatches after every 15
... then ...
50 Snatches
**2 Burpees after every 5
... then ...
25 Burpees
**10 Jump Switches after every 5 -
45- Minute AFlow with Coach Sooz (110920)
No Equipment Needed: Bodyweight Workout
-
45-Minute Cardio with Coach Konnor (110920)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles: For 5 Minutes: 3-6-9-12 ... and so on and so forth:
Max Height Hinge Jumps/Hang to OHThen
EMOM - 5 Minutes:
13 Thrusters, hold plank for remainder of each minute -
45-Minute Strength with Coach Jalisa (110720)
Equipment Needed: A Torpedo or Medium Weights
Strength:
10 Single Arm Bench Press (R/L) (do this off a box)
10 Single Arm Upright Row (R/L)Then
8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as ne... -
45-Minute Cardio with Coach Rachel (110620)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
1 Minute:
2 Jumping Lunges + 1 Down and Up Rocket Jump2 Minutes:
16 Torp Toe Touches
8 Thrusters3 Minutes:
20 High Knees
10 Push-ups
20 Torp Jacks4 Minutes:
10 Single Leg DL (R/L)
10 Curl and Press
10 Ground to Jump an... -
45-Minute Cardio with Coach Brock (110520)
Equipment Needed: A Torpedo or Medium Weights
Throwback Thursday
1 Minute: Burpees
... then ...
EMOM - 6 Minutes: 8 Swings
*In the remainder of each minute: max single arm muscle snatches (alternating every 3 reps)
... then ...
EMOM - 6 Minutes: 8 Push-ups
*In the remainder of each minute... -
45- Minute Cardio (110420)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
2 Minutes:
10 Ground to Jump and Touch
5 Hang to OH
... then ...
2 Minutes:
10 Swings
10 Push-Press
... then ...
1 Minute:
3 Predator Jacks
3 Hinge Jumps -
45-Minute AFlow with Coach Sooz (110120)
No Equipment Needed: Bodyweight Workout
-
45-Minute Cardio with Coach Ben (110120)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
5 Minutes:
12x 1 Ground to OH + 2 OH Lunges
9 2-point BO Row (R/L)
6 Burpees
... then ...
3 Minutes:
21 Swings
21 Sit-ups
... then ...
2 Minutes:
1(+1) Squat Jumps
2(+2) High Knees -
45-Minute Strength with Coach Brock (110320)
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 Hannah (102920)
Equipment Needed: A Torpedo or Medium Weights
Throwback Thursday
8x Tabata Snatches
8x Tabata Push-upsThen
4 Rounds:
30 Seconds: Front Squats
30 Seconds: Torp Narrow Mountain ClimbersThen
8x Tabata Push Press,
8x Tabata Snatches -
45-Minute Cardio with Coach Jalisa (103020)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
5 Rounds:
2 Minutes:
20 Torp Lunges
*In remainder of those 2 minutes: Max Swing Snatch (alt. hands every 3 reps)2 Minutes: 10 Toes to Torp with Slow Descent
*In remainder of those 2 minutes: Max Single Arm Thrusters (alt. hands every ... -
45-Minute Cardio with Coach Matt (110220)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
10 Torp Russian Twists
3x 1 Push-up + 1 Burpee10 Torp Russian Twists
10 Thrusters
3x 1 Push-up + 1 Burpee10 Torp Russian Twists
10 Thrusters
20 Jumping Lunges
3x 1 PUsh-up + 1 Burpee30 Hang to OH
-
45-Minute Strength with Coach Sooz (102820)
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles:
4 Minutes:
7x 1 1/2 Tempo Straight Leg DL
7 Single Leg Glute Bridge (R/L)Then
1 Minute:
Max Box Step Ups (holding weight in farmer carry but switching hands as needed)Then
4 Minutes:
7 Single Arm Curl and Press (R/L)
14 Si... -
45 Minute AFlow with Coach Sooz (102520)
No Equipment Needed: Bodyweight Workout
-
45-Minute Cardio with Coach Ben (102520)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
20 Burpees
30 Snatches (alternating)
40 Single Arm OH Lunges
50 Power Curls
60 Air Squats
... after completing each movement, before moving onto the next:
7 Ground to Jump and Touch
7 Predator Jacks -
45-Minute Cardio with Coach Brock (102720)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds:
30 Seconds: Goblet Squats
30 Seconds: Sit-upsThen
3 Rounds:
30 Seconds: Swings
30 Seconds: Push PressThen
4 Minutes:
7 Swing Snatch (R/L)
5 Burpees -
45-Minute Strength with Coach Jalisa (102320)
Equipment Needed: A Torpedo or Medium Weights
Strength:
For 8 Minutes:
20 Squat Jumps
20 Jumping Lunges
10 Tempo Goblet Squats (30X1)Then
8 Minutes:
10 Renegade Rows (R/L)
20 Two-handed Curls
8-10 Kneeling Strict Press (R/L)Then
4 Minutes:
4 Rounds:
30 Seconds: Torp Toe Touches
30 Seconds...