Coach Brock

Coach Brock

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Coach Brock
  • 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 Strength with Coach Brock (122020)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:

    5 min:
    5 Curl and Press
    4 SLOW OH Side Bends
    8-10 OH Tricep Ext.
    8-10 BO Row + Twist

    ... then ...

    Alternating Combinations:
    40 Seconds, ON, 20 Seconds OFF for 6 Minutes:

    6 Jumping Lunges + 1 Lateral Lunges (R/L) (Min1 ...

  • 45-Minute Cardio with Coach Brock (121920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Waves:

    4 min:
    1-2-3...so on and so forth:
    Burpee Rocket Jumps
    Swing Snatch (R)
    Swing Snatch (L)
    Push Up
    Crossover V-Up (R hand L foot)
    Crossover V-Up (L hand R foot)
    *At the 4:00 minute mark - work back down the ladder
    *At 9:00 minut...

  • 45-Minute Cardio with Coach Brock (121620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Cycles:
    4 Tabata Intervals: Torp Dead Jacks
    4 Tabata Intervals: Half Skyscrapers

    1 Min: Burpees

    4 Tabata Intervals: Torp Taps
    4 Tabata Intervals: Top to Top Push Press

    1 Min: Burpees

  • 30-Minute Cardio with Coach Brock (120720)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 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 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 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

  • 60-Minute Circuit with Coach Brock (111920)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds -1 Minute Each:
    (1) 1(+1): Thrusters, Push-Press
    (2) 1(+1) Lunges, Squat Jumps
    (3) 1(+1) Half Burpee, Ground to Jump and Touch
    (4) 1(+1) Push-ups, Mountain Jump
    (5) Hollow Plank Hold
    (6) Rest

  • 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: Rest

    1 Minute Gorilla Rows (30 Seconds R/L)
    30 Seconds: Rest

    1 Minute: Single Arm Upright Row (30 Seconds R/L)
    30 Seconds: Rest

    Then

    8x Top to Top Tabata Curls

    Then

    8x Top...

  • 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 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 Brock (102720)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    3 Rounds:
    30 Seconds: Goblet Squats
    30 Seconds: Sit-ups

    Then

    3 Rounds:
    30 Seconds: Swings
    30 Seconds: Push Press

    Then

    4 Minutes:
    7 Swing Snatch (R/L)
    5 Burpees

  • 60-Minute Circuit with Coach Brock (092220)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    (1 and 2): 2 Rounds: 30 Seconds: Squat Jumps, 30 Seconds: Lunges
    (3) 2 Hang to OH + 4 Push Press
    (4) Plyo Swings
    (5) 4 Push-ups + 8 Narrow Mountain Climbers
    1 Minute: Rest

  • 60-Minute Circuit with Coach Brock (081820)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 x 1 Minute at Each:
    (1) 2 Point BO Row (switch arms at 30 seconds)
    (2) Sit-ups
    (3) Air Squats
    (4) Push Press
    (5) Lunge Twists
    ... 1 minute rest

  • 45-Minute Cardio with Coach Brock (061320)

    Equipment Needed: A Torpedo or Medium Weights
    2 Rounds:
    5 Minutes:
    12 Lunge Twists
    8 Single Leg DL (R)
    8 Single Leg DL (L)
    12 Push Press
    5 Minutes:
    30 Bicycles
    20 Leg Extensions
    10 Skyscrapers

  • 45-Minute Cardio with Coach Brock (082520)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    4 Rounds:
    4 Minutes on:
    10 Straight Leg DL
    10 BO Row
    10 Upright Row
    10 Hang to OH
    20 Swings

    1 Minute:
    Burpees (1/3)
    Sit-ups (2/4)

  • 60-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

  • 60-Minute Circuit with Coach Brock (100620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    EMOM - Alternating through:
    20-25 Swings
    12-16 Snatches
    6-8 x
    Plant Hands
    Step Back
    1 Push-up
    Pop to BOTTOM OF SQUAT, Rocket Jump
    ... Rest the remainder of each minute

  • 45-Minute Strength with Coach Brock (101320)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    3 Sets:
    10-12 Single Arm Bench Press (from bridged position) (R/L)
    10-12 Renegade Rows (R/L)
    *Rest 30-45 sec. between sets
    ... then ...
    3 Sets:
    10-12 Straight Arm Ground to OH + 2 Strict Press
    *Rest 30-45 sec. between sets
    ... then...