Coach Devyn

Coach Devyn

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Coach Devyn
  • 30-Minute Cardio with Coach Devyn (030321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    4x Tabata Intervals: Burpees

    3 Min:
    9 Hang to Overhead
    9 Swings
    9 Push Ups
    4x Tabata Intervals: Torp Jacks/OH Torp Jacks ALT.

    3 min:
    9 Hang to Overhead
    9 Swings
    9 Push Ups

    *MARCH MAXNESS - 1 Minute Snatches to Start + End*

  • 45-Minute Cardio with Coach Devyn (030321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    Cardio:

    2 Cycles:
    4x Tabata Intervals: Burpees
    3 Min:
    9 Hang to Overhead
    9 Swings
    9 Push Ups
    4x Tabata Intervals:Torp Jacks/OH Torp Jacks
    3 min:
    9 Hang to Overhead
    9 Swings
    9 Push Ups

  • 60-Minute Cardio with Devyn (022821)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio (22 minutes):
    AMRAP
    15: 20 Straight Leg High Pulls
    7 Push-Ups
    20 Push Press
    7 Push-Ups
    20 Goblet Drop Lunges (alt.)
    7 Push-Ups
    20 Snatches
    7 Push-ups
    ...then...
    30 seconds: Rest
    ...then...
    6.5 minutes:
    AFAP: 50 Single Arm Thrusters (sw...

  • 60-Minute Cardio with Devyn (022621)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio: (27 Minutes)

    2 Cycles:

    12 min:
    BUY IN:
    3 Rounds:
    24 Jump Switches
    7 Burpees
    ...then...
    AFAP:
    21-15-9 reps:
    Thrusters
    Hang to OH
    OH Lunges
    ...then, in whatever time remains...
    15 Dolphin Push-Ups
    Max High Plank Hold
    *** There will be...

  • 30-Minute Circuit with Coach Devyn (021721)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    3 Rounds:
    45 Seconds of work, followed by 15 seconds of rest at each station:
    (1) Ground to Shoulder
    (2) Leg Extension
    (3) Coffin Sit Ups
    (4) Push-Ups
    (5) Front Squats
    ... NO REST BETWEEN CYCLES

  • 60-Minute Circuit with Coach Devyn (021721)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds:
    45 Seconds of work, followed by 15 seconds of rest at each station:
    (1) Ground to Shoulder
    (2) Leg Extension
    (3) Coffin Sit Ups
    (4) Push-Ups
    (5) Front Squats
    ... NO REST BETWEEN CYCLES

  • 45-Minute Strength with Coach Devyn (021521)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:
    1 Minute: Front Rack Floating Lunge (R)
    30 Seconds: Jumping Lunges
    1 Minute: Front Rack Floating Lunge (L)
    30 Seconds: Jumping Lunges
    ... then ...
    6 Minutes:
    12-15 Upright Rows
    10-12 2 PT BO Row (R/L)
    10-12 Single Arm Seat...

  • 45-Minute Strength with Devyn (021021)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    7 Minutes:
    12-15 Wide Leg Tempo SL DL (30X1)
    10-12 Gorilla Rows (R/L)
    12-15 Curls
    *Rest roughly 30-45 seconds between rounds

    ... then ...

    1 Minute: Dead Bugs

    ... then ...

    7 Minutes:
    10-12 Goblet 1 and 1/2 Front Squats
    10-12 Str...

  • 30-Minute Strength with Devyn (021021)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    8-10 Wide Leg Tempo SL DL (30X1)
    8-10 Gorilla Rows (R/L)
    10-12 Curls
    *Rest 30 seconds

    ... then ...

    2 Rounds:
    10-12 Goblet 1 and 1/2 Squats
    10-12 Strict Hang to OH
    8-10 OH Tricep Extensions

    (if you have time left complet...

  • 45-Minute Cardio with Coach Devyn (020321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    Conditioning:
    20-15-10:
    Thrusters
    Ground to Shoulder
    Hang to OH

    *After every round, complete:
    30 sec: Crunches
    30 sec: Crossover Crunches (R)
    30 sec: Crossover Crunches (L)

    * *Upon finishing the ladder, complete 100 Jump Switches bef...

  • 30-minute Cardio with Coach Devyn (020321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    Conditioning:
    12-9-6:
    Thrusters
    Ground to Shoulder
    Hang to OH

    *After every round, complete:
    30 sec: Crunches

    *Upon finishing the ladder, complete 50 Jump Switches before starting over*

  • 45-Minute Cardio with Coach Devyn (013121)

    Equipment Needed: A Torpedo or Medium Weights

    Week of Legends!

    Cardio:

    "The March"

    4 Rounds:
    1 Minute: 1 Burpee + 2 Ground to Jump and Touch

    4 Minutes:
    14 Lunges (alt.)
    10 Lateral Lunges (R)
    10 Lateral Lunges (L)
    *Each time the weight is put down, complete:
    3x (1 Burpee + 2 Ground to Ju...

  • 60-Minute Circuit with Coach Devyn (012821)

    Equipment Needed: A Torpedo or Medium Weights

    Week of Legends!!
    Circuit:

    5 Rounds:
    (1) Snatches (alt every 3 reps)
    (2) 2x Tabata Burpees
    (3) 30 seconds: Thrusters, 30 seconds: Lunges
    (4) 2x Tabata Burpees
    (5) Swings

    … Rest 30 seconds

  • 30-Minute Cardio with Coach Devyn (012721)

    Equipment Needed: A Torpedo or Medium Weights

    Week of Legends!

    12 Swing Snatch (6 R, 6 L)
    9 Push-ups
    6 Hang to Shoulder (3R, 3L)
    3x 1 Strict Hang to OH + 1 Thruster

    **After every round,
    complete 10 Leg Extensions

  • 45-Minute Cardio with Coach Devyn (012521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    1 Minute: Max Thrusters
    1 Minute: Max Swings
    ... then ...
    2 Minutes: Max Thrusters
    *Every time you break, 6 Burpees, 12 Mountain Jumps
    2 Minutes: Max Swings
    *Every time you break, 6 Burpees, 12 Mountain Jumps
    ... then ...
    3...

  • 60-Minute Circuit with Coach Devyn (012121)

    Coach: Devyn
    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds - 1 Minute Each
    (1) Eccentric Push Ups
    (2) Front Squats
    (3) Dolphin Push-Ups
    (4) Single Arm Hang to Shoulder - 30 Sec R/L
    (5) Hang to OH -> Lunge
    REST 30 SECONDS

  • 45-Minute Strength with Coach Devyn (011821)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    2 Cycles (22 min):
    8 Min:
    15-20 Seated Strict Press
    8-12 3 PT BO Row (R/L)
    8-12 Chair Dips
    ... then ...
    1 min: 2 Jumping Lunges + 1 Squat Jump
    ... then ...
    2 Min: 12 Weighted Dead Bugs, 6 Sky Scrapers

  • 45- Minute Cardio with Coach Devyn (011721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Cycles:

    2 Tabata Intervals: Jumping Lunges
    2 Tabata Intervals: Snatches (R)

    ...then...

    40 seconds: Squat Jumps
    20 seconds: Rest

    ...then...

    2 Tabata Intervals: Dead Jacks
    2 Tabata Intervals: Snatches (L)

    ...then...

    40 secon...

  • 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 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...

  • 45-Minute Cardio with Coach Devyn (121820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    18/12/9 - 12/9/6 - 9/6/3:

    Swings
    Squat Jumps
    Upright Row

    On Min 16, 12, 8, 4:
    6 Clusters

  • 45-Minute Strength with Coach Devyn (121520)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    6 Turkish Get Ups (3 R/L)
    12-15 Tempo Front Squats (30X1)
    12-15 Single Leg Deadlifts (R/L)
    12-15 Lateral Lunges (R/L)

    Rest 20-30 seconds between movements

  • 45-Minute Cardio with Coach Devyn (121120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    21-15-9:
    Thrusters
    Snatches
    Jumping Lunges
    *After each rep count on the ladder:
    20 SINGLE Hop + Lat Twist (10R, 10L)
    6 Duck Unders
    *When complete, start over with 12-9-6