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Coach Ross

Coach Ross

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Coach Ross
  • 45-Minute Cardio with Coach Ross (062920)

    Equipment Needed: A Torpedo or Medium Weights

    5 Rounds:

    3 Min:
    12 Straight Leg DL
    9 Hang Power Curl
    6 Press (mod push press as needed)
    3 Thrusters

    1 Min: Max Burpees

  • 45-Minute Cardio with Coach Ross (070620)

    Equipment Needed: A Torpedo or Medium Weights

    4 Rounds:

    1 Minute: Plank (1/3) or Reverse Plank (2/4)
    1 Minute: BO Rows
    1 Minute: Swings
    1 Minute: Push Press
    1 Minute: Thrusters

  • 45-Minute Cardio with Coach Ross (071320)

    Equipment Needed: A Torpedo or Medium Weights

    2 Minutes: Sit-ups

    7 Minutes:
    21 OH Torp Jacks
    15 OH Lunges
    9 Thrusters

    2 Minutes: Sit-ups

    7 Minutes:
    21 Torp Jacks
    15 SL Deadlifts
    9 Hang to OH

    2 Minutes: Sit-ups

  • 45-Minute Cardio with Coach Ross (071520)

    No Equipment Needed: Bodyweight Workout

    2 Rounds

    3 Minutes
    12 Shoot Throughs
    6 High Plank to Forearm Plank Transitions
    12 Curtsey Squats (alternating)
    6 Single Leg Glute Bridges (R/L)

    ... then ...

    30 Seconds
    Push-ups

    30 Seconds
    Jumping Lunges
    1 Minute Burpees

  • 45-Minute Cardio with Coach Ross (072720)

    Equipment Needed: A Torpedo or Medium Weights

    21-18-15-12-9-6-3:
    Swings *After each set, complete 2 rounds:
    4 Torp Ground to Shoulder + Push Press,
    10 High Knees

  • 45-Minute Cardio with Coach Ross (072020)

    Equipment Needed: A Torpedo or Medium Weights

    2 Rounds:
    60 Air Squats
    50 Sit-ups
    20 Tricep Extensions

    Then

    in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
    Thrusters
    High Knees (2x - double reps)
    Ground to Jump and Touch

  • 45-Minute Cardio with Coach Ross (080320)

    Equipment Needed: A Torpedo or Medium Weights

    50 Snatches
    * EMOM -
    6 Jumping Lunges

    Then

    50 Sit-ups
    * EMOM -
    5 Push-ups

    Then
    50 Narrow Mountain Climbers

  • 45-Minute Strength with Coach Alex (092220)

    Equipment Needed: A Torpedo or Medium Weights

    Body Build:

    10 Minutes:
    8-10 Turkish Press (R/L)
    8-10 Renegade Rows (R/L)
    16-20 Tempo Curls

    10 Minutes:
    12 Single Leg Glute Bridges (R/L)
    8-10 OH Tempo Step Downs (R/L)
    16-20 Front Rack Chair Squats