Dumbbell or Torpedo Classes

Dumbbell or Torpedo Classes

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Dumbbell or Torpedo Classes
  • 45-Minute Cardio With Coach Sarah (032522)

    Cardio:
    4 Cycles:

    30-20-10 seconds:
    Deadlifts
    Burpees
    ...then...
    3 minutes:
    9 Torp Hang to OH
    9 Thrusters
    9 V-Ups

  • 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-Ups

    1 Minute: Airplane Rows (30 sec R/L)

    3 Rounds:
    40 Sec: Strict Press
    20 Seconds: Torp Jacks

  • 45-Minute Cardio with Coach Christy (011421)

    Cardio:

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

  • 45-Minute Strength with Coach Devyn (123121)

    Equipment Needed: A Torpedo or Medium Weights

    Strength - Full Body:
    3 Turkish get up (R)
    6 Single Torp Push Press (R)
    9 Burpees
    ... then ...
    repeat on LEFT
    ... then ...
    1 x Hollow Hold
    ... then ...
    2 Rounds:
    20 Front Rack Lunges
    10 Single Leg Deadlifts
    ... then ...
    1 x Max Push-ups

  • 45-Minute Cardio with Coach Hali (120321)

    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)

  • 60-Minute Circuit with Coach Devyn (102221)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit (25 minutes):
    5 Cycles:
    1 minute: Swing Snatches (30 sec R/L)
    1 minute: SB Russian Twists
    1 minute: Jumping Lunges
    1 minute: 10 Narrow Mountain Climbers + 1 Push-up + Renegade Row (30 Sec R/L)
    1 minute: Thrusters

  • 30-Minute Strength with Coach Devyn (100821)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild: (13 minutes):
    "Head, Shoulders, Knees and Toes:"

    2 Rounds:
    1 Minute: Bridged Bench Press (30 Sec R/L)
    1 Minute: Push-ups
    ... then ...
    2 Rounds:
    1 Minute: Strict Upright Row
    1 Minute: BO Row (30 Sec R/L)
    ... then ...
    1 Rounds:
    1 M...

  • 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 Alani (060121)

    Equipment Needed: A Torpedo or Medium Weights

    A60: (30 minutes)
    Circuit:
    2 Cycles (5 Minutes Each):
    (1) AFAP 10 Burpee Tuck Jumps
    (2) 40 sec: Snatches (alt.), 20 sec: Rest
    (3) Torpedo Russian Twists (30 sec R/L)
    (4) 40 sec: Swings, 20 sec: Rest
    (5) AFAP: 20 Thrusters
    ...then...
    Bodybuild: 12-1...

  • 45-Minute Cardio with Coach Victoria (053121)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    4 Cycles:
    2x Tabata: Predator Jacks
    ...then...
    3 minutes:
    12 Torpedo DL
    10 OH Lunges (alternating)
    6 Snatches (alternating)
    ...then...
    2x Tabata: Narrow Mountain Climbers

  • 45-Minute Cardio with Coach Madalyn (052721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Cycles:
    10 Min (AFAP):
    4 Rounds:
    1 Burpee
    2 Max Height Hinge Jumps
    3 Thrusters
    ...then...
    3 Rounds:
    2 Burpees
    4 Max Height Hinge Jumps
    6 Thrusters
    ...then...
    2 Rounds:
    3 Burpees
    6 Max Height Hinge Jumps
    9 Thrusters
    ...then...
    1...

  • 45-Minute Strength with Coach Alani (052621)

    Equipment Needed: A Torpedo or Medium Weights

    Strength: (22 Minutes)
    20 minutes:
    Buy-In: 4 Rounds:
    30 High Knees
    5 Tuck Jumps
    ...then...
    AMRAP:
    10 OH Split Squats (R/L)
    10 Front Rack Reverse Lunges (R/L)
    10 Strict Press,
    10 SLDL
    10 Upright Row

    After the 20 minutes - Buy-Out: 2 min: 5 Do...

  • 45- Minute Cardio with Coach Victoria (052521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    21-15-9:
    Thrusters
    Hang Power Cleans
    ...then...
    9-15-21:
    Swings
    Push Press
    ...then...
    21-15-9:
    Snatches (alt.)
    Jumping Lunges

  • 45-Min Cardio with Coach Chris (052121)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    75 Push Press
    50 Snatches (alt. every 5 reps)
    25 Straight Leg Lift to Skyscraper
    *Every 3 minutes, complete:
    20 Jump Switches
    3 Tuck Jumps

    *NOTE: If you complete the sets of 50, repeat with 30 reps of each. If you completes the sets of 30,...

  • 45-Min Strength with Coach Victoria (052121)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    3 Rounds:
    12 OH Tricep Ext
    20 BO Row
    12 Push-Ups
    12 Upright Row
    ...then...
    2 Rounds:
    20 Front Rack Bulgarian Split Squats (R/L)

  • 45-Minute Cardio with Coach Tyler (051921)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio (21 minutes):

    3 Minutes:
    12 Push Press
    8 Swings
    ...then...
    3 Minutes:
    30 High Knees
    10 Half Burpees
    ...then...
    3 minutes:
    12 Goblet Squats
    8 Leg Extensions
    ... then ...
    3 Minutes:
    20 Lizard Twists,
    6 SB Russian Twists
    ...then... ...

  • 60-Minute Circuit with Coach Alani (051821)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Cycles:
    1 minute of each
    (1) AFAP: 15 Burpee Star Jumps
    (2) Swing Snatch (30 sec R/L)
    (3) 2x 20 sec: Leg Extensions 10 sec: Hollow Hold
    (4) OH Floating Lunges (30 sec R/L)
    (5) AFAP: 15 Hang to OH

  • 45-Minute Cardio with Coach Lauren (051721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    30 Swings
    25 Broad Jumps
    20 Push-Ups
    15 Hang 2 OH
    ...then...
    50 Triple Hop + Lateral Twists

  • 45-Minute Circuit with Coach Chris (051421)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    5 Cycles: 1 Minute at each station -
    (1): A/B/A/B/A
    (2): B/C/B/C/B
    (3): C/D/C/D/C
    (4): D/E/D/E/D
    (5): A/B/C/D/E

    A = Squat Jumps
    B = 30 Sec: Russian Twists 30 Sec: Penguin Tucks
    C = Seated Strict Press
    D = Thrusters
    E = 2x Tabata Leg E...

  • 45-Min Cardio with Coach Victoria (051121)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:
    4 Minutes:
    20 Sit-Ups
    20 Sumo DL
    15 Skyscrapers
    1 Minute:
    4 Predator Jacks
    12 Ground 2 Jump & Touch

  • 45-Minute Cardio with Coach Chris (051021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    1-2-3-4-5-6-7-8-9-10 reps:
    Swings
    Hinge Jumps (x2)
    ...then...
    21 Hang Power Cleans
    ...then...
    2-4-6-8-10 reps:
    Push-Ups
    Mountain Jumps
    ...then...
    21 Hang Power Cleans
    ...then...
    3 Rounds:
    8 OH Torp Jacks
    8 Torp Jacks

  • 45-Minute Strength with Coach Alani (050721)

    Equipment Needed: A Torpedo or Medium Weights

    Strength (24 Minutes):

    2 Rounds:
    10 Single Arm OH Split Squats (R arm, L leg)
    5 Broad Jump Hop Backs
    10 Single Arm OH Split Squats (L arm, R leg)
    5 Broad Jump Hop Backs
    3x Lateral Goblet Holds (10s in bottom) (R/L)
    10 Straight Leg High Pulls (from...

  • 45-Minute Cardio with Coach Chelsea (040621)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio: (27 Minutes)

    2 Cycles:

    12 min:
    BUY IN:
    4 Rounds:
    7 Thrusters
    5 Burpees
    ...then...
    AMRAP to 10:00:
    10 FC Deadlifts (R/L)
    20 Squat Jumps
    10 Hang to Overhead
    ...then, in the final 2:00:
    20 Flutter Kicks
    10 Leg Extensions
    ***REST 3 M...

  • 45-Minute Cardio with Coach Tyler (050521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    2 Cycles:
    5 Minutes:
    12 Hang to Overhead
    18 Hang Power Cleans
    5 Burpees

    5 Minutes:
    12 Leg Extensions
    16 Swing Snatch (8 R/L)
    5 Tuck Jumps (Done one at a time for maximum height)