Coach Christy

Coach Christy

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Coach Christy
  • 40-Minute Circuit with Christy (030521)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    3 Rounds:
    45 Seconds of work, 15 seconds of rest:
    (1) Hinge Jumps
    (2) Hang Power Cleans
    (3) 4x Crossover Narrow Mountain Climbers + 2 Push-ups + 2 Shoulder Taps
    (4) Snatches (alt.)
    (5) Burpee Predator Jack

    *MARCH MAXNESS - 1 Minute Su...

  • 60-Minute Circuit with Christy (030521)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds:
    45 Seconds of work, 15 seconds of rest:
    (1) Hinge Jumps
    (2) Hang Power Cleans
    (3) 4x Crossover Narrow Mountain Climbers + 2 Push-ups + 2 Shoulder Taps
    (4) Snatches (alt.)
    (5) Burpee Predator Jack

    *MARCH MAXNESS - 1 Minute Sum...

  • 45-Minute Cardio with Christy (030121)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Rounds: (21 minutes)
    1 Minute: Hang to Overhead
    2 Minutes: 10 Hovering Hand Marches, 8 Single Arm Push Press (R/L)
    3 Minutes: 20 Layback Presses, 20 Russian Twists, 20 Skaters
    1 Minute: Burpees

  • 30-Minute Cardio with Christy (022421)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    1 Minute: Push Press
    ... then ...
    3 Minutes:
    1-2-3-4-5...(so on and so forth):
    Hang to OH
    SLDL
    Burpee Tuck Jumps
    ...then...
    2 Minutes:
    4 Windmills (2 R, 2L) + 12 Vertical Crunches
    ... then ...
    3 Minutes: working back down ladder f...

  • 45-Minute Cardio with Christy (022421)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    1 Minute: Push Press
    ... then ...
    7 Minutes:
    1-2-3-4-5...(so on and so forth):
    Hang to OH
    SLDL
    Burpee Tuck Jumps
    ...then...
    4 Minutes:
    4 Windmills (2 R, 2L) + 12 Vertical Crunches
    ... then ...
    7 Minutes working back down ladder fro...

  • 30-Minute Cardio with Christy (021921)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds EMOM - 3 Min:
    (1) 15-20 Thrusters
    (2) 40 sec: Max Height Hinge Jumps
    (3) 15-20 Ground to Shoulder + Shoulder to OH
    ... then ...
    2 Minutes:
    10 Torpedo Russian Twists
    4 Burpees

  • 45-Minute Cardio with Christy (021921)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    EMOM - 3:
    (1) 15-20 Thrusters
    (2) 40 sec: Max Height Hinge Jumps
    (3) 15-20 Ground to Shoulder + Shoulder to OH
    ... then ...
    2 Minutes:
    10 Torpedo Russian Twists
    4 Burpees

  • 60-Minute Circuit with Coach Christy (021221)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds:
    (1) 4 Jump Switches + 2 Hinge Jumps
    (2) 2x 20 sec: Weighted Glute Bridges, 10 sec: Glute Bridge Hold
    (3) Single Leg Deadlifts (30 sec R/L)
    (4) Down + Up *Every third rep, complete Down + Up + Rocket Jump*
    (5) Weighted Sit-Ups

    ...

  • 30-Minute Circuit with Coach Christy (021221)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    3 Rounds:
    (1) 4 Jump Switches + 2 Hinge Jumps
    (2) 2x 20 sec: Weighted Glute Bridges, 10 sec: Glute Bridge Hold
    (3) Single Leg Deadlifts (30 sec R/L)
    (4) Down + Up *Every third rep, complete Down + Up + Rocket Jump
    (5) Weighted Sit-Ups

  • 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...

  • 30-Minute Cardio with Christy (020521)

    Cardio:

    2 Cycles:

    3 Rounds:
    40 seconds: Upright Row (1/3) or Push-ups (2/4)
    20 seconds: Burpees

    ...then...

    2 minutes:
    5 Swing Snatch (R)
    5 SA Push Press (R)
    5 Swing Snatch (L)
    5 SA Push Press (L)

  • 45-Minute Cardio with Christy (020521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Cycles:

    3 Rounds:
    40 seconds: Upright Row (1/3) or Push-ups (2/4)
    20 seconds: Burpees

    ...then...

    2 minutes:
    5 Swing Snatch (R)
    5 SA Push Press (R)
    5 Swing Snatch (L)
    5 SA Push Press (L)

  • 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 Christy (012221)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    22-16-10:
    Rotational Ground to OH (alternating)
    Squat Jumps
    Sumo Deadlift High Pull
    Torpedo Russian Twists
    *On minutes 4, 8,12,16:
    20 NMC
    10 Mountain Jumps

  • 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 Cardio with Coach Christy (010721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    5 Rounds EMOM:
    (1) 7 SA Swings 5 SA Thrusters, 3 SA Burpee Ground to OH (R)
    (2) 40 Sec: Predator Jacks
    (3) 7 SA Swings, 5 SA Thrusters, 3 SA Burpee Ground to OH (L)
    (4) 40 Sec: Push Ups

  • 30- Minute Cardio with Coach Christy (010421)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    12-9-6: Snatches (switch arms at half)
    Single Arm Push Press (switch arms at half)
    Dead Jacks

    ** On Minutes 2:30, 5:00, 7:30:
    4 Upright Rows
    3 Burpees
    2 Tuck Jumps

  • 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...

  • 30-Minute Cardio with Coach Christy (122820)

    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 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 Cardio with Coach Christy (120920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Rounds:
    10 Sumo DL High Pulls
    10 Push Press
    10 OH Lunge

    ...Then...

    2 Rounds:
    15 Hang to OH
    15 Mountain Jumps

    ...Then...

    1 Round: 20 Curtsey Squats (alt.)

  • 45-Minute Cardio with Coach Christy (121320)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    4 minutes:
    6 Tuck Jumps
    12 Weighted Dead Bugs
    18 Squat Jumps, 24 Swings
    30 Shoulder Taps

    1 minute: Torp Taps