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 Cardio with Coach Hali (030721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    AFAP 20-15-10:
    Thrusters
    Swing Snatch (alt. at half way)
    Rest 1 Minute
    ...then...
    AFAP 10-15-20:
    Sumo Deadlift 2-Point BO Row
    Burpees
    Rest 1 Minute

    *MARCH MAXNESS 1 Minute Jumping Lunges to start + end*

  • 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 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 Chelsea (012721)

    Equipment Needed: A Torpedo or Medium Weights

    Week of Legends!!
    Cardio:

    18 Swing Snatch (9 R, 9 L)
    15 Push-ups
    12 Hang to Shoulder (6 R, 6 L)
    9x (1 Strict Hang to Overhead + 1 Thruster)
    6 Ground to Jump and Touch

    *After every movement stop and complete:
    21 Leg Extensions

  • 45-Minute Cardio with Coach Sarah (012621)

    Equipment Needed: A Torpedo or Medium Weights

    Week of Legends!!

    Cardio:

    AFAP:
    5-4-3-2-1:
    Burpees
    Down + Up Rocket Jumps
    ... Rest 30 seconds

    ... then ...

    AFAP:
    5-4-3-2-1:
    Sumo Deadlift High Pulls
    (2x) Jumping Lunges
    ... Rest 30 seconds, then start over

  • 45-Minute Strength with Coach Sarah (012421)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:

    2 Rounds:
    10 Bent Elbow Drop Lunges
    14 Curls
    ... then ...
    2 Rounds:
    8 OH Tricep Extensions
    12 Strict Press
    ... then ...
    2 Rounds:
    10 2-point BO Row (R/L)
    ... then ...
    20 Ground to Jump and Touch

  • 45-Minute Cardio with Coach Christy (012321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio: 10-9-8-7-6-5-4-3-2-1:
    Hang to Shoulder
    Push Press
    Goblet Squats
    *BEGIN each round with 8 Burpees
    *When ladder is completed:
    1 x Max Effort Push-ups

    ...Then start back up the ladder from 1

  • 45- Minute Cardio with Coach Sarah (011621)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    2 minutes:
    10 Suitcase Deadlifts (R/L)
    10 Single Arm Power Curls (R/L)

    2 Minutes:
    10 Upright Rows
    15 Squat Jumps

    1 Minute:
    10 High Knees,
    10 Single Hop Lateral Twists

  • 45- Minute Cardio with Coach Christy (011421)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    20 Swings, 20 Thrusters, 5 Burpee Rocket Jumps
    15 Swings, 15 Thrusters, 5 Burpee Rocket Jumps
    10 Swings, 10 Thrusters, 5 Burpee Rocket Jumps
    5 Swings, 5 Thrusters, 5 Burpee Rocket Jumps
    *Aim to complete the full sequence as fast as possible...

  • 45- Minute Strength with Coach Tyler (011321)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    22 Minutes:
    2 Rounds AFAP:
    8 OH Pendulum Lunges (R/L)
    8 Single Leg DL
    8 Goblet Lateral Lunges (R/L) (with slow descent)
    ... rest ~45 seconds
    ... then ...
    2 Rounds AFAP:
    12x 1 1/2 Curls
    16 Strict Press

    1 Minute: Plank
    ... rest...

  • 60-Minute Circuit with Coach Devyn (011021)

    Circuit:

    5 Rounds - 1 Minute Each
    (1) 1 Burpee + 1 Quarter Burpee
    (2) Renegade Row (30 Seconds R/L)
    (3) Canoe Swings
    (4) 4 Russian Twists + 3 Lay Back Presses
    (5) Sumo DL High Pull ...
    REST 30 SECONDS

  • 45- Minute Cardio with Coach Sarah (010921)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Cycles:

    60-40-20 seconds:
    Thrusters
    Predator Jacks

    ...then...

    3 minutes:
    12 Ground to Shoulder +
    FR Lunge (alt.)
    18 Leg Lifts (alt.)

  • 45- Minute Cardio with Coach Sarah (010121)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    6 Squat Rocket Jumps
    9 Predator Jacks
    12 Jumping Lunges
    ... then ...
    30 Narrow Mountain Climbers
    ...then...
    2 Rounds:
    3 Push-Ups
    6 Plank Jacks
    9 (2 Jumping Jacks + 4 High Knees)
    ... then ...
    30 Bicycles

  • 45-Minute Cardio with Coach Sarah (010421)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    20-16-10:
    Snatches (switch arms at half)
    Single Arm Push Press (switch arms at half)
    Dead Jacks

    ** On Minutes 4,8,12,16:
    8 Upright Rows
    4 Burpees
    2 Tuck Jumps

  • 60- Minute Circuit with Coach Sarah (123120)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    (1) Front Squats
    (2) Swing Snatch Lunge (Torp R Hand, Lunge L)
    (3) Ab-Mat Sit Ups
    (4) Swing Snatch Lunge (Torp L Hand Lunge R)
    (5) 3 BO Row + 3 Ground 2 Jump & Touch

    ...then rest one minute

  • 60-Minute Circuit with Coach Matt (122120)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds - 1 Minute Each:
    (1) Ground 2 Jump and Touch
    (2) Swings
    (3) 1 Jumping Lunge + 1 Floating Lunge
    (4) Snatches (alt. every 3 reps)
    (5) 3 Push-Ups + 2 Half Burpees

    1 Minute: Rest

  • 45- Minute Cardio with Coach Christy (123020)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    4 Rounds
    1 Minute: Wide Leg SLDL
    30 Seconds: Narrow Mountain
    Climbers
    1 Minute: Power Curls
    30 Seconds: Predator Jacks
    1 Minute: 2-point Bent Over Row
    (30 R/30 L)
    30 Seconds: Burpees
    ... then ...
    1.5 Minutes:
    2(+2) Air Squats
    2(+2) Pu...

  • 45- Minute Cardio with Coach Christy (010221)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    2 Rounds:

    100 Jump and Touch
    *every 30 seconds
    2 Burpees

    50 Ground 2 Jump and Touch
    *every 30 seconds:
    2 Burpees

    25 Thrusters
    *every 30 seconds:
    2 Burpees

    then in the remainder of 10 min:
    2 Burpees
    4 Thrusters
    6 Ground 2 Jump an...

  • 60- Minute Circuit with Coach Tyler (122720)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    (1) Front Squats

    (2) Swing Snatch (R/L)

    (3) Torp Windshield Wipers

    (4) Lunge Twists

    (5) 8 jump switches +
    2 Ground 2 Jump & Touch

    1 min Rest

  • 45- Minute Cardio with Coach Christy (122620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    4 Rounds:

    EMOM:
    Minute 1: 5 Burpees
    Minute 2: 5 Burpees, 6 Sprinter Jumps (3 R, 3L)
    Minute 3: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead
    Minute 4: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead, 5 Thrusters
    Minute...

  • 45- Minute Strength with Coach Brock (122320)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    8 min:
    20 Messier Squats
    16 Tempo SLDL
    20 Front Rack 1-1/2 Squats
    8 Weighted Single Leg Glute Bridges (R/L)

    8 min:
    20 Curls
    16 Strict Hang 2 OH
    20 Hovering Shoulder Taps
    8 Eccentric Push Ups

    8x TABATA (alternating):
    Skyscrapers
    ...

  • 45- Minute Cardio with Coach Tyler (122420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    4 Minutes:
    12 Front Squats
    12 Push Press
    12 Snatches (alt.)
    12 Swings
    12 Sit-Ups

    1 Minute: Burpees

  • 45- minute Cardio with Coach Hali (122520)

    No Equipment Needed: Bodyweight Workout

    Cardio:

    2 Rounds:

    5 MIN EMOM :
    12 Burpees

    5 MIN:
    12 Leg Extensions
    24 Squat Jumps
    12 Sit Ups
    24 Jumping Lunges

  • 45- Minute Cardio with Coach Devyn (122220)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    10 Toes to Torpedo
    ...then...
    20 Shoulder Taps
    10 Toes to Torpedo
    ...then...
    30 Sit-Ups
    20 Shoulder Taps
    10 Toes to Torpedo
    ...then...
    40 Air Squats
    30 Sit-Ups
    20 Shoulder Taps
    10 Toes to Torpedo
    ...then...
    50 Chair Dips
    40 Air Squat...