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30-Minute Cardio with Coach Hali (101824)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
10-8-6-4-2:
Swing Snatch
Thrusters...then...
2-4-6-8-10:
Half Burpees
Hang to OH*EMOM:
20 High Knees -
60-Minute Circuit with Coach Hali (100424)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
4 Cycles:5 Min:
AFAP:
8 Thrusters (HEAVY)
10 Burpees
8 Thrusters (HEAVY)
...in time remaining of each cycle:
9 Sumo Deadlift High Pulls
15 Swings
21 Sit-Ups -
45-Minute Cardio with Coach Hali (092024)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2/4/6, 4/6/8, 6/8/10, 8/10/12 Reps:
Burpees
Thrusters
Snatches (alt.)
*Upon finishing each ladder: complete 30 Pull-Unders -
45-min Cardio with Coach Hali (082324)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2/4/6, 4/6/8, 6/8/10, 8/10/12Reps:
Burpees
Thrusters
Snatches (alt.)
*Upon finishing each ladder: complete 30 Pull-Unders -
45-Minute Strength with Coach Hali (072624)
Equipment Needed: A Torpedo or Medium Weights
Strength
2 Rounds:
11 Pull-Overs
11 Single-arm Upright Row
(R/L)
11 Floating Leg Dips (R/L)... then ...
2 Rounds:
11 Tempo Goblet Squats
11 Staggered DL (R/L)... then ...
30 Crunches
20 Leg Extensions
10 Forearm Plank Reach
Throughs (R/L... -
45-Minute Circuit with Coach Christy (062824)
Equipment Needed: A Torpedo or Medium Weights
Circuit -
(1) Hang Squat Cleans
(2) Tabata Box/Chair dips
(3) 10 Crossover NMC, 3 Mountain Jumps
(4) Upright row
(5) 10 High Knees, 3 Ground to Jump and Touch -
45-Minute Cardio with Coach Hali (062124)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Front Squats
BO Row
...then...
2 Rounds:
15 Situps
10 V-Ups
...then...
9-15-21:
Suticase Deadlifts (R/L)
Push Press
...then...
2 Rounds:
15 Situps
10 V-Ups -
45-Minute Bodyweight Cardio with Coach Hali (053124)
No Equipment Needed: Bodyweight Workout
BODYWEIGHT:
30 Squat Jumps
5 Burpees
30 Mtn. Climbers
5 Burpees
30 Push-Ups
5 Burpees
30 Lunges
5 Burpees
30 Ground 2 Jump and Touch
5 Burpees
30 Lateral Hops
5 Burpees -
45-Minute Cardio with Coach Hali (032924)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds:
10 Swings
10 Snatches (alt.)
...then...
3 Rounds:
10 Thrusters
10 Mountain Jumps
...then...
3 Rounds:
20 Crunches
10 Leg Extensions
... then ...
30 Single Arm OH Lunges (switch hands at 15 reps) -
45-Minute Strength with Coach Hali (031122)
Strength:
6 Min:
12 Arnold Press (R/L)
12 Tempo Curls (30X1)
12 Single Torp (double hand) Forward Raises
10 Push-Ups1 Minute: Airplane Rows (30 sec R/L)
3 Rounds:
40 Sec: Strict Press
20 Seconds: Torp Jacks -
20-Minute Aflow with Coach Hali (062521)
No Equipment Needed: Bodyweight Workout
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30-Minute Cardio with Coach Hali (040821)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
15-12-9-6-3:
Sumo Deadlift Hight Pull
Front Squats, Russian Twists (x2)
*After each round: 3 Burpees
*On minutes 3-6-9: 20 High Knees -
45-Minute Cardio with Coach Hali (040821)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
18-15-12-9-6-3:
Sumo Deadlift High Pull
Front Squats
Russian Twists (x2)
*After each round: 4 Burpees
*On minutes 4-8-12-16: 30 High Knees -
30-Minute Cardio with Coach Hali (040121)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds of 5 Minutes:
15 Hinge Jumps
15 Hinge Jumps, 10 Hang to Overhead
15 Hinge Jumps, 10 Hang to Overhead, 10 Push Press
15 Hinge Jumps, 10 Hang to Overhead, 10 Push Press, 15 Front Squats
... in the remaining time of each round:
Wei... -
45-Minute Cardio with Coach Hali (040121)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds of 5 Minutes:
20 Hinge Jumps
20 Hinge Jumps, 15 Hang to Overhead
20 Hinge Jumps, 15 Hang to Overhead, 15 Push Press
20 Hinge Jumps, 15 Hang to Overhead, 15 Push Press, 20 Front Squats
... in the remaining time of each round:
T... -
30-Minute Cardio with Coach Hali (032521)
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXness: Thrusters to start + end
Cardio:
2 Cycles:
4 Minutes:
Buy in: 20 Jumping Lunges
*In the remainder of 4 minutes:
15 Front Squats
15 Sumo Deadlift High Pulls
15 Burpees
15 Push Press1 Minute:
Swings*Start each new round wit...
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45-Minute Cardio with Coach Hali (032521)
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXness: Thrusters to start + end
Cardio:
4 Cycles:
4 Minutes:
Buy in: 20 Jumping Lunges
*In the remainder of 4 minutes:
15 Front Squats
15 Sumo Deadlift High Pulls
15 Burpees
15 Push Press1 Minute:
Weighted Sit Ups (1/3)
Swings (2/... -
30-Minute Strength with Hali (031821)
Equipment Needed: A Torpedo or Medium Weights
Bodybuild:
5 Minutes:
3 Turkish Get-Ups (R/L)
6 SA Strict Press (R/L)
6 Single Arm Upright Row (R/L)1 minute: Drop Lunge (30 sec: OH Hold, 30 sec: Back Rack)
5 Minutes:
8-10 Split Squat Jumps (R/L)
5 Windmills (R/L),
10-12 Single Leg Deadlifts ... -
60-Minute Strength with Coach Hali (031821)
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles:
5 Minutes:
4 Turkish Get-Ups (R/L)
8 SA Strict Press (R/L)
8 Single Arm Upright Row (R/L)
1 minute: Step Ups/Drop Lunges (30 sec: OH Hold, 30 sec: Back Rack)
5 Minutes:
8-10 Split Squat Jumps (R/L)
5 Windmills (R/L)
10-12 Si... -
30-Minute Strength with Coach Hali (031121)
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXNESS 1 Minute Thrusters to start + end*
Strength:
X Elevated Push-Ups
X Hollow Body Hold
X Down Dog Push-Ups
12 Slow Torpedo Pull-Unders
8 FR Lateral Lunge + Curtsy Lunge (R/L)*Rest ~30-45 seconds between movements*
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45-Minute Strength with Coach Hali (031121)
Equipment Needed: A Torpedo or Medium Weights
Strength:
*MARCH MAXNESS 1 Minute Thrusters to start + end*
X Elevated Push-Ups
X Hollow Body Hold
X Down Dog Push-Ups
20 Slow Torpedo Pull-Unders
10 FR Lateral Lunge + Curtsy Lunge (R/L)
*Rest ~30-45 seconds between movements* -
45-Minute Cardio with Coach Hali (030721)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
AFAP 20-15-10:
Thrusters
Swing Snatch (alt. at half way)
Rest 1 Minute
...then...
AFAP 10-15-20:
Sumo Deadlift 2-Point BO Row
Burpees
Rest 1 Minute*MARCH MAXNESS 1 Minute Jumping Lunges to start + end*
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30-Minute Cardio with Coach Hali (030421)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
15 Sumo Deadlift High Pull
(EMOM - 3 Ground to Jump and Touch)
30 Ground to Jump and Touch
(EMOM - 3Thrusters)
15 Thrusters
(EMOM - 6 Jumping Lunges)
30 Jumping Lunges
(EMOM - 3 Sumo Deadlift High Pulls)*MARCH MAXNESS - 1 Minute Thrus...
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45-Minute Cardio with Coach Hali (030421)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30 Sumo Deadlift High Pull
(EMOM - 5 Ground to Jump and Touch)
50 Ground to Jump and Touch
(EMOM - 5 Thrusters)
30 Thrusters
(EMOM - 10 Jumping Lunges)
50 Jumping Lunges
(EMOM - 5 Sumo Deadlift High Pulls)*MARCH MAXNESS - 1 Minute Thr...