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Dumbbell or Torpedo Classes

Dumbbell or Torpedo Classes

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Dumbbell or Torpedo Classes
  • 45-Minute Strength with Coach Hali (112520)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    4 Sets: 20 Front Rack Bulgarian Split Squat (R/L)
    *Rest approx. 30 seconds between sets

    ... then ...

    4 Sets: 12 Single Arm Bench Press (R/L)
    *Rest approx. 30 seconds between sets

    ... then ...

    1 Set of Max Upright Rows
    ...immediat...

  • 45-Minute Strength with Coach Emily (112120)

    Bodybuild:

    5-4-3-2-1:
    Single Arm Curl (R/L)
    Single Arm Press (R/L)
    2-point BO Row (R/L)

    ... then ...

    15-12-9-6-3:
    Leg Extensions, hold a hollow pos. for 10 full seconds between each set ** any time you have to rest, complete 25 Bicycles before continuing on

    ... then ...

    10-8-6-4-2:
    Sin...

  • 45-Minute Cardio with Coach Konnor (112420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Cycles:

    For 3 Minutes:
    10-8-6-4-2:
    Thrusters
    Snatches
    -- in the remainder of 3:00: Air Squats

    Then

    For 3 Minutes:

    3 Rounds:
    20 Narrow Mountain Climbers
    10 Push-ups
    -- in the remainder of 3:00: Ground to Jump and Touch

  • 45-Minute Circuit with Coach Ben (112320)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    (1) Front Squats
    (2) Burpees
    (3) OH Lunges
    (4) 2-point BO Row (switch hands at 30 seconds)
    (5) Swings

    ... rest 1 minute

  • 45-Minute Cardio with Coach Alex (112220)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    12 Lunge Twists (alternating sides)
    20 Push Press

    Then

    2 Rounds:
    9 Ground to Jump and Touch
    6 Crossover Narrow Mountain Climbers
    3 Burpees

    Then

    10 Renegade Complexes: 1 Push-up + 1 Renegade Row (R), 1 Push-up + 1 Renegade Row (...

  • 45-Minute Cardio with Coach Tyler (111820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    10-9-8-7-6-5-4-3-2-1:
    Snatches
    Push-Ups

    3 Rounds:
    15 Burpees
    15 Squat Jumps
    30 Tuck Crunches

  • 45-Minute Circuit with Coach Brock (111920)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds -1 Minute Each:
    (1) 1(+1): Thrusters, Push-Press
    (2) 1(+1) Lunges, Squat Jumps
    (3) 1(+1) Half Burpee, Ground to Jump and Touch
    (4) 1(+1) Push-ups, Mountain Jump
    (5) Hollow Plank Hold
    (6) Rest

  • 45-Minute Cardio with Coach Emily (112020)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    1 Minute: Straight Leg DL
    1 Minute: Plank *every 10 seconds complete 1 push-up

    3 Minutes:
    4 Half Burpees (just from high plank)
    4 Squat Rocket Jumps
    4 Curtsey Squats (R/L)

    5 Minutes:
    25 Swings
    25 Russian Twists
    25 Ground to ...

  • 45-Minute Circuit with Coach Matt (111420)

    No Equipment Needed: Bodyweight Workout

    Circuit:

    5 Rounds - 1Minute Each:
    (1) Push-ups
    (2) High Knees
    (3) Air Squats
    (4) Narrow Mountain Climbers
    (5) Curtsey Squat (alternating sides)
    (6) Rest

  • 45-Minute Cardio with Coach Sam (111720)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:
    30 Seconds: Gorilla Rows (R/L)
    30 Seconds: Sumo DL High Pull
    ... then ...
    3 Minutes:
    12 Swings
    12 Front Squats
    12 Push-Press
    ... then ...
    30 Seconds: Ground to Jump and Touch

  • 45-Minute Cardio with Coach Alex (111320)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Minutes:
    10 Goblet Lateral Lunges (alternate sides)
    15 Swings

    Then

    2 Minutes:
    10 Single Arm Staggered DL (10 on both R/L)
    15 Forward Raise to Shoulder

    1 Minute: Slow, controlled Bicycles

  • 45-Minute Strength with Coach Matt (111620)

    Equipment Needed: A Torpedo or Medium Weights

    2 Cycles:

    3 Rounds:
    30 Sec: Curls
    30 Sec: OH Tricep Extension

    3 Minutes:
    3 Strict Hang to OH
    6 Push-Ups

    3 Rounds:
    30 Sec: OH Drop Lunges (Alt)
    30 Sec: Squat Jumps

    3 Minutes:
    6 Goblet Cursy Squats
    6 Max Height Hinge Jumps

  • 45-Minute Cardio with Coach Emily (111520)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    6 Rounds:
    10 High Knees
    2 Burpees

    Then

    6 Rounds:
    6 Ground To Jump and Touch
    6 Thrusters

    Then

    30 Russian Twists
    1 Minute: Plank

  • 45-Minute Strength with Coach Brock (111220)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    3 Rounds:
    1 Minute: Renegade Rows (30 Seconds R/L)
    30 Seconds: Rest

    1 Minute Gorilla Rows (30 Seconds R/L)
    30 Seconds: Rest

    1 Minute: Single Arm Upright Row (30 Seconds R/L)
    30 Seconds: Rest

    Then

    8x Top to Top Tabata Curls

    Then

    8x Top...

  • 45-Minute Cardio with Coach Leah (111120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    5 Burpees
    10 Predator Jacks
    15 Jumping Lunges

    Then

    2 Rounds:
    5 Push-ups
    10 Crossover Narrow Mountain Climbers
    15 High Knees

  • 45-Minute Cardio with Coach Konnor (110820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    100 Jump Switches
    ** 5 Squat Jumps after every 10
    ... then ...
    75 Squat Jumps
    **4 Snatches after every 15
    ... then ...
    50 Snatches
    **2 Burpees after every 5
    ... then ...
    25 Burpees
    **10 Jump Switches after every 5

  • 45-Minute Circuit with Coach Konnor (111020)

    Equipment Needed: A Torpedo or Medium Weight

    Circuit:

    Circuit:

    (1) 1 Swing Snatch (R), 1 OH Lunge (R hand, L leg), 1 Push Press
    (2) 6 Leg Extensions + 12 Bicycles
    (3) 1 Swing Snatch (L), 1 OH Lunge (L hand, R leg), 1 Push Press (L)
    (4) 6 Predator Jacks + 12 High Knees
    (5) 3 Push-ups + 3 Back ...

  • 45-Minute Cardio with Coach Konnor (110920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Cycles: For 5 Minutes: 3-6-9-12 ... and so on and so forth:
    Max Height Hinge Jumps/Hang to OH

    Then

    EMOM - 5 Minutes:
    13 Thrusters, hold plank for remainder of each minute

  • 30-Minute Cardio with Coach Lauren (110920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    2 Minutes:
    10 Ground to Jump and Touch
    5 Hang to OH

    Then

    2 Minutes:
    10 Swings
    10 Push-Press

    Then

    1 Minute: 3 Predator Jacks + 3 Hinge Jumps

  • 30-Minute Strength with Coach Leah (110920)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    For 12 Minutes:
    10 Single Arm Bench Press (R/L)
    10 Single Arm Upright Row (R/L)

    Then

    8 Windmills (R/L)
    8 Single Arm OH Drop Lunges (R/L)
    1 Set of Max Push-ups
    -- rest approximately 15-20 seconds between each movement.

  • 45-Minute Strength with Coach Jalisa (110720)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    10 Single Arm Bench Press (R/L) (do this off a box)
    10 Single Arm Upright Row (R/L)

    Then

    8 Windmills (R/L)
    8 Single Arm OH Drop Lunges (R/L)
    1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as ne...

  • 45-Minute Cardio with Coach Rachel (110620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    1 Minute:
    2 Jumping Lunges + 1 Down and Up Rocket Jump

    2 Minutes:
    16 Torp Toe Touches
    8 Thrusters

    3 Minutes:
    20 High Knees
    10 Push-ups
    20 Torp Jacks

    4 Minutes:
    10 Single Leg DL (R/L)
    10 Curl and Press
    10 Ground to Jump an...

  • 45-Minute Cardio with Coach Brock (110520)

    Equipment Needed: A Torpedo or Medium Weights

    Throwback Thursday

    1 Minute: Burpees
    ... then ...
    EMOM - 6 Minutes: 8 Swings
    *In the remainder of each minute: max single arm muscle snatches (alternating every 3 reps)
    ... then ...
    EMOM - 6 Minutes: 8 Push-ups
    *In the remainder of each minute...

  • 45- Minute Cardio (110420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    2 Minutes:
    10 Ground to Jump and Touch
    5 Hang to OH
    ... then ...
    2 Minutes:
    10 Swings
    10 Push-Press
    ... then ...
    1 Minute:
    3 Predator Jacks
    3 Hinge Jumps