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Coach Alex

Coach Alex

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Coach Alex
  • 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 (...

  • 30-Minute Cardio with Coach Alex (102620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    1(+1) Tuck Jumps
    2(+2) Thruster
    3(+3) Sit-ups

  • 45-Minute Cardio with Coach Alex (102220)

    Equipment Needed: A Torpedo or Medium Weights

    Throwback Thursday

    Cardio:

    2 Minutes:
    30 Flutter Kicks
    4 Slow Toes to Torp
    ... then ...
    7 Minutes:
    10 Suitcase Staggered Deadlifts (R leg, L hand and L leg, R hand)
    10 Hang to OH
    20 Push Press
    ... then ...
    2 Minutes:
    30 Flutter Kicks
    4 Slow ...

  • 45-Minute Circuit with Coach Alex (100120)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    (1) 1(+1) Straight Leg DL + 2 BO Rows
    (2) Lateral Lunges (R)
    (3) Burpees
    (4) Lateral Lunges (L)
    (5) Snatches
    (6) Rest

  • 45-Minute Strength with Coach Alex (092420)

    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)

  • 30-Minute Cardio with Coach Alex (092120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    1/2/3/4:
    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 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

  • 30-Minute Cardio with Coach Alex (090720)

    No Equipment Needed: Bodyweight Workout

    Cardio:

    For 5 Minutes:
    2(+2) Tuck Jumps
    12 Gorilla Sweeps
    2(+2) Sit-ups

    ...then...

    For 5 Minutes:
    10 OH Jumping Lunges w/ hands clasped behind head
    20 Narrow Mountain Climbers
    30 Jump and Touch

  • 45-Minute Aflow with Coach Alex (090620)

    Aflow with Coach Alex

  • 45-Minute Cardio with Coach Alex (082020)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    For 10 Minutes:
    1(+1) Tuck Jumps
    2(+2) Thrusters
    3(+3) Sit-ups

    ...then...

    For 10 Minutes:
    8 OH Drop Lunges
    16 Swings
    24 Narrow Mountain Climbers
    32 Jump and Touch

  • 45- Minute AFlow with Coach Alex (080920)

    AFlow

  • 45-Minute Cardio with Coach Alex (080820)

    Equipment Needed: A Torpedo or Medium Weights

    4 Rounds:

    1 Minute: Tempo Forearm Plank Body Saws
    1 Minute: Renegade Rows (alternating arms)

    3 Minutes:
    8 OH Tempo Lunges (R/L)
    8 Tempo Thrusters

    *The whole objective of Time Under Tension workouts is to slow down movement and put our bodies in...

  • 30-Minute Cardio with Coach Alex (073020)

    Bodyweight: No Equipment Needed

    BODY BUILDING DAY:
    10 Shrimp Squats (R/L)
    10 Messier Squats w/ hands clasped behind the head)
    10 x (2 Forearm Plank Body Saws + 1 Slow Forearm Plank Knee to Elbow) (R/L)
    30 High Knees

  • 45-Minute Cardio with Coach Alex (072520)

    Equipment Needed: A Torpedo or Medium Weights

    4 Minutes:

    4 R-Arm Thrusters
    4 L-Arm Thrusters
    4 R-Arm Hammer Swings (CENTER HANDLE)
    4 L-Arm Hammer Swings (CENTER HANDLE)

    30 Seconds: Predator Jacks
    30 Seconds: High Knees

  • 30-Minute Cardio with Coach Alex (072120)

    Bodyweight Workout: No Equipment Needed

    30 Seconds: Russian Twists
    30 Seconds: Ground to Jump and Touch
    30 Seconds: Hovering Shoulder Taps
    30 Seconds: Layback Overhead Sweeps

    ... then ...
    1 Minute: Skaters

    ... then ...
    2 Minutes: 3 Push-ups + 3 Mountain Jumps

  • 45-Minute Cardio with Coach Alex (071820)

    Equipment Needed: Torpedo or Medium Weights

    4 Rounds:

    1 Minute at each movement:
    Push Press
    Snatches
    Air Squats
    Swings
    Power Curls

  • 30-Minute Cardio with Coach Alex (063020)

    No Equipment Needed: Bodyweight Workout

    10 Triple Hop + Lateral Twists
    10 Lateral Lunges (alternating sides)
    10 R-Leg Plyo DL Jumps (L)
    10 R-Leg Plyo Deadlift Jumps (R)
    10 Push-ups
    10 Leg Extensions

  • 45-Minute Cardio with Coach Alex (062720)

    Equipment Needed: A Torpedo or Medium Weights

    4 Rounds:
    1 Minute: Hang to OH (1)
    Thrusters (2)
    Russian Twists (3)
    Hang Power Curls (4)

    4 Minutes
    21-15-9
    Snatches
    Hinge Jumps

  • 45-Minute Aflow with Coach Alex (092020)

    Aflow with Coach Alex

  • 30-Minute Cardio with Coach Alex (061820)

    No Equipment Needed: Bodyweight Workout

    2 Rounds:
    2.5 Min:
    20 Jump Switches
    20 Skaters
    10 Half Burpees
    2.5 Min:
    5x1 Push Up + 2 Mountain Climbers
    5x 6 Shoulder Taps + 2 Reach Backs

  • 45-Minute Cardio with Coach Alex (060920)

    Equipment Needed: A Torpedo or Medium Weights

    4 Rounds:
    30 Seconds: BO Row
    30 Seconds: Power Curls
    8 x Tabata Intervals:
    Air Squats (1)
    Bicycles (2)
    Superman's (3)
    Mountain Jumps - Hold High Plank in Rest (4)

  • 30-Minute Cardio with Coach Alex (062520)

    Bodyweight Workout. No Equipment Needed!

    20 Shoulder Taps
    10 Glute Bridges
    20 Narrow Mountain Climbers
    10 Leg Extensions into Skyscrapers

  • 30-Minute Cardio with Coach Alex (070720)

    No Equipment Needed: Bodyweight Workout

    EMOM -
    4 Minutes:
    8 Forearm Plank Swimmers (R Leg + L Arm Extensions etc.)

    **for the remainder of each minute: Max High Knees**
    1 Minute: Max Air Squats

    EMOM - 4 Minutes: 8 Mountain Jumps
    **for the remainder of each minute: Max Bicycles**
    1 Minute: Ma...

  • 30-Minute Cardio with Coach Alex (070920)

    No Equipment Needed: Bodyweight Workout

    3 Rounds:

    30 Seconds: Hovering Shoulder Taps
    30 Seconds: Mountain Jumps
    30 Seconds: Supermans

    1 Minute 50 Seconds: 3 Tuck Jumps, 8 Air Squats, 12 Narrow Mountain Climbers