A20

A20

This class combines yoga, strength and conditioning. You’ll begin with a progressive warm up integrating fundamental yoga postures to get the body moving and the heart pumping. A20 peaks when you give it your all during a 20 minute stretch of maximum cardio. Class winds down with a dose of incredibly soothing stretching so you can walk away ready to conquer your day.

A20
  • 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 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 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 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

  • 45-Minute Cardio with Coach Sooz (090720)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    10 Torp Russian Twists
    3x 1 Push-up + 1 Burpee

    10 Torp Russian Twists
    10 Thrusters
    3x 1 Push-up + 1 Burpee

    10 Torp Russian Twists
    10 Thrusters
    20 Jumping Lunges
    3x 1 PUsh-up + 1 Burpee

    30 Hang to OH

  • 45-Minute Circuit with Coach Konnor (090620)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    5x 1 minute each:

    Lunges
    Push-ups
    Single Leg Glute Bridge (30 seconds R/L)
    Swings
    Push Press

    Rest 1 minute

  • 45-Minute Cardio with Coach Rachel (090520)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    3 Minutes:
    1-2-3-4-5... etc.
    Burpees
    Front Squats

    2 Minutes:
    3-6-9-12... etc.
    Crunches
    Leg Extensions

  • 45-Minute Cardio with Coach Molly (090420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio
    4 Rounds

    2 Minutes
    10 Upright Row
    10 Swings

    2 Minutes
    10 Single Arm Push Press (R/L)
    10 Front Squats

    1 Minute:
    Lizard Twists (1/3)
    V-Ups (2/4)

  • 45-Minute Cardio with Coach Alex (090320)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    2.5 Minutes
    (Complex): 1 Lunge Twist + 2 Curls + 1 Press to Lunge + 2 Press from lunge + 4 OH Split Squats (switch sides after each completed complex)

    1 Minute: Plank

    3 Minutes
    20 Narrow Mountain Climbers
    5 Rotational Ground to OH (R/L)

  • 45-Minute Circuit with Coach Jalisa (090220)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    5 Rounds:
    4x Tabata Intervals: Burpees
    2 Min: 3 Tuck Jumps + 6 Thrusters
    30 Sec: Triple Hop Lateral Twist
    30 Sec: Predator Jacks
    1 Min: Rest

  • 45-Minute Cardio with Coach Konnor (090120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    6 Minutes:
    6 Snatches
    10 Push-ups
    15 Air Squats

    4 Minutes:
    20 Swings
    20 Sit-ups

  • 45-Minute Strength with Coach Sooz (083120)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:

    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 Secon...

  • 45-Minute Cardio with Coach Ben (083020)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    1 Minute:
    2 Jumping Lunges + 1 Down and Up Rocket Jump

    2 Minutes:
    16 Torp Toe Touches
    8 Thrusters

    3 Minutes:
    20 High Knees
    10 Push-ups
    20 Torp Jacks

    4 Minutes:
    10 Single Leg DL (R/L)
    10 Curl and Press
    10 Ground to Jump and Touch

  • 45-Minute Cardio with Coach Alex (082920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    20-15-10:
    Snatches (R)
    Snatches (L)
    Swings
    Goblet Squats
    Push-ups

    On minutes: 3-6-9-12-15-18:
    4 Burpees + 8 Jumping Lunges