Coach Christy

Coach Christy

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Coach Christy
  • 45-Minute Cardio with Coach Christy (101124)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio (19 minutes):

    8 Minutes:
    AFAP:
    3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
    2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
    1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/...

  • 45-Minute Cardio with Coach Christy (091324)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Cycles:

    1 Min:
    Hang Squat Cleans

    2 Min:
    10 Front Rack Lunges
    10 Push Press

    3 Min:
    15 Snatches
    20 Reach Backs

    *Between Cycles:
    5 Burpees + 20 Narrow Mountain Climbers

  • 45-Minute Cardio with Coach Christy (090624)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    10/1, 9/2 ... 2/9, 1/10:
    Burpees/Swings
    ... then ...
    10/1, 9/2 ... 2/9, 1/10:
    Tuck Jumps/Hang to OH
    ...
    10/1, 9/2 ... 2/9, 1/10:
    Renegade Rows (alternating arms)/Hang Squat Cleans
    *If/when the athletes finish, for the remainder of time:
    7 R...

  • 45-Minute Cardio with Coach Christy (081624)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio: (21 Min)
    3 Cycles:
    7 Minutes: AFAP:
    3 Rounds:
    7 Swings
    7 Thrusters

    ...then in whatever time remains each cycle:
    6 Snatches (alt)
    6 Jumping Lunges (alt.)
    6 Half Burpees
    6 Hovering Swimmers (alt.)

  • 45- Minute Strength with Coach Christy (071224)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    3 Turkish Sit-Ups (R arm)
    3 Turkish Sit-Throughs (R arm)
    3 Single Arm OH Drop Lunges (R arm) (then complete on left)
    ... then ...
    2 Rounds:
    7 offset push ups R/L)

    2 Rounds:
    10 Upright Rows
    12 Curls

  • 45-Minute Bodyweight Cardio with Coach Christy (050324)

    No Equipment Needed: Bodyweight

    Bodyweight Cardio:
    20-16-12-8-4:
    Pendulum Lunges
    S.L. DL Jumps
    Reach Backs
    Crossover NMC

    *EMOM: 4 Squat Jumps

  • 45-Minute Cardio with Coach Christy (041224)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    8x Tabata:
    Jumping Lunges
    Abmat Sit-ups w/ anchored feet
    Swings
    Push-ups
    Upright Rows

  • 30-Min Circuit with Coach Christy (080423)

    Equipment Needed: A Torpedo or Medium Weights

    CIRCUIT:
    10 Down and Up Rocket Jumps
    to start each 5-minute cycle

    (1)
    EMOM 1-2-3-4-5-6 ... so on:
    Push-ups
    Leg Extensions
    Tuck Jumps

    (2)
    EMOM 2-4-6-8-10 ... so on:
    Jump Switches
    Ground to Jump and Touch

  • 20-Minute AFlow with Coach Christy (082721)

    Bodyweight: No Equipment Needed

  • 30-Minute Cardio with Coach Christy (072321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    2 Rounds:
    2 Min:
    12 Swings
    6 BO Row

    1 Min:
    12 Jumping Lunges
    6 Jumping jacks

    1 Min : Torp Pull Unders

    30 Sec: Supine Press
    30 Sec: Torp Toe Touches

  • 60-Minute Circuit with Coach Christy (043021)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    10 Down and Up Rocket Jumps to start each 5-minute cycle, directly into:

    EMOM 1-2-3-4-5-6 ... so on and so forth:
    Push-ups/Leg Extensions/Tuck Jumps (1/5)

    EMOM 2-4-6-8-10 ... so on and so forth:
    Jump Switches/Ground to Jump and Touch ...

  • 45-Min Cardio with Coach Christy (042221)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    21-15-9:
    Hang Squat Cleans
    Hang to OH
    Straight Leg Ground to Shoulder
    High Knees (x2)
    Crossover V-Ups

  • 60-Minute Cardio with Coach Christy (040921)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    5 Rounds of 45 seconds ON, 15 seconds REST:
    (1) Ground to Shoulder
    (2) Push Press
    (3) Mountain Climbers
    (4) Leg Extensions
    (5) Sprinter Jumps (30 Sec: R/L)

  • 30-Minute Strength with Coach Christy (040221)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    8 OH Split Squats (4 R/L)
    8 Lunge Twists (alt.)
    8 Upright Rows
    8 Coffin Sit-Ups

    *2 x 5 Burpee Sumo Deadlift High Pull

  • 45-Minute Strength with Coach Christy (040221)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    16-18 OH Split Squats (8-9 R/L)
    14-16 Lunge Twists (alt.)
    12-14 Upright Rows
    10-12 Coffin Sit-Ups

  • 45-Minute Cardio with Coach Christy (032621)

    Equipment Needed: A Torpedo or Medium Weights

    *MARCH MAXness: Sumo DL High Pulls to start + end

    Cardio:
    100 Torp Taps
    80 Swings
    60 Thrusters
    40 Snatches (alt. every 5 reps)
    20 SA Burpee Ground to OH (alt.)
    *Upon finishing:
    1-2-3-4-5 ... so on and so fourth of each movement getting as far up ...

  • 30-Minute Cardio with Coach Christy (032321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    *MARCH MAXness: G2J+T to start + end

    15 SIt-Ups
    10 Hang to Overhead
    5 Thrusters
    ...then...
    15 Hang to Overhead
    10 Thrusters
    5 Sit-Ups
    ...then...
    15 Thrusters
    10 Sit-Ups
    5 Hang to Overhead
    *After every round, complete:
    8 Torpedo Russ...

  • 45- Minute Cardio with Coach Christy (031221)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    *MARCH MAXNESS 1 Minute Sumo DL High Pull to start + end*

    100 OH Lunges
    *EMOM 3 Burpee Tuck Jumps* .
    ..then...
    20-15-10:
    Thrusters
    Hang to OH
    ...then...
    if time still remains: Max Sit-Ups

  • 40-Minute Circuit with Coach 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