Dumbbell or Torpedo Classes

Dumbbell or Torpedo Classes

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Dumbbell or Torpedo Classes
  • 60-Minute Circuit with Coach Devyn (042121)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds:

    (1) 45 seconds: Sumo Deadlift High Pulls,15 seconds: Rest
    (2) 1 minute: Plank Jacks
    (3) 2x Tabata: Jumping Lunges
    (4) 1 minute: Forearm Plank Body Saw
    (5) 45 seconds: Predator Jacks, 15 seconds: Rest

  • 30-Minute Cardio with Coach Sarah (042021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    2 rounds
    4 minutes:
    1-2-3-4- and so forth
    Thrusters
    Push-Ups
    Swings
    Skaters (R + L = 1)

    1 minute:
    Burpees

  • 45-Minute Strength with Coach Alani (041921)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    9 Half Kneeling Snatch (R)
    6 Half Kneeling Strict Press (R)
    3 Half Kneeling Windmills (R)
    ...then...
    20 Back Extensions
    20 Hollow Leg Extensions
    ...then...
    2 Rounds:
    9 Half Kneeling Snatch (L)
    6 Half Kneeling Strict Press...

  • 45-Minute Cardio with Coach Sarah (042021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio
    4 rounds

    4 Minutes:
    1-2-3-4-and so forth
    Thrusters
    Push-Ups
    Swings
    Skateres (R + L = 1)

    1 Minute:
    Burpees

    *Continue up the ladder on round 2, start over on round 3 and continue up the ladder on round 4

  • 45-Minute Cardio with Coach Victoria (041820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    6 minutes:
    Torpedo OH Hold *Every time you drop from the bar, complete:
    30 Bicycles
    20 Crossover NMC
    5x Sun A Flow (High Plank - Low Plank - Upward Facing Dog - Downward Facing Dog)*
    ...then...
    4 minutes:
    10 Swings
    10 Jumping Lunges
    10...

  • 60-Minute Circuit with Coach Tyler (041621)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 Rounds: 1 min of Each:
    (1) AFAP: 8-12 Burpee Tuck Jumps
    (2) 2x 20 sec: Mountain Climbers, 10 sec: Plank Hold
    (3) AFAP: 12-16 Thrusters
    (4) Leg Extensions w/ Hip Lift
    (5) AFAP: 16-18 Sumo DL High Pulls

  • 30-Minute Cardio with Coach Christy (041621)

    Equipment Needed: A Torpedo or Medium Weights

    20 Hike Swings
    20 Straight Leg Deadlifts
    20 Sit-Ups
    30 Lunges with arms extended out to your sides at shoulder height

  • 45-Minute Cardio with Coach Christy (041621)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    20 Hike Swings
    20 Straight Leg Deadlifts
    20 Sit-Ups
    30 Lunges with arms extended out to your sides at shoulder height

  • 30-Minute Cardio with Coach Hali (041521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    18-15-12:
    Torpedo Lunges
    Hang to Overhead
    ...then...
    15-12-9:
    Snatches
    Leg Extensions
    ...then...
    12-9-6:
    Burpees
    Thrusters
    *Upon finishing, start over with reps cut in half *

  • 45-Minute Cardio with Coach Hali (041521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    30-20-10:
    Torpedo Lunges
    Hang to Overhead
    ...then...
    20-16-10:
    Snatches
    Leg Extensions
    ...then...
    12-9-6:
    Burpees
    Thrusters
    *Upon finishing, start over with reps cut in half

  • 45-Minute Strength with Coach Devyn (041421)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Full Cycles:
    8 x Tabata: Curl and Press
    1 Minute: Max Push-ups
    ...then...
    2 Rounds:
    30 Seconds: 2 PT BO Row (R/L)
    ...then...
    1 Minute: Upright Row
    ...then...
    30 Sec: Bulgarian Split Squats
    30 Sec: Bulgarian Split Squat Jumps

  • 30-Minute Cardio with Coach Sarah (041321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio
    2 Rounds AFAP:
    20 Hang to Shoulder
    12 Max Height Hinge Jumps
    15 Push Press
    12 Max Height Hinge Jumps
    5 Burpee Clusters
    12 Max Height Hinge Jumps

    1 Rounds:
    21 Swings
    42 Air Squats

    1 Min Plank

  • 45-Minute Cardio with Coach Sarah (041321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Cycles: AFAP:
    30 Torp Hang to Shoulder
    12 Max Height Hinge Jumps
    20 Torp Push Press
    12 Max Height Hinge Jumps
    10 Torp Burpee Clusters
    12 Max Height Hinge Jumps
    ...then...
    2 Rounds:
    21 Swings
    42 Air Squats
    ... then ...
    1 Minute Plank

  • 45-Minute Cardio with Coach Sarah (041221)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio
    4 rounds

    2 Minutes:
    10 Goblet Lateral Lunges (alternating)
    15 Swings

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

    1 Minute:
    Slow Bicycles

  • 45-Minute Strength with Coach Lauren (041121)

    Equipment Needed: A Torpedo or Medium Weights

  • 45-Minute Cardio with Coach Victoria (041021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio (18 minutes):
    2-4-6-8-10:
    Thrusters
    Swings
    5-4-3-2-1:
    Burpee Tuck Jumps
    Hang to OH
    Rest:
    30 seconds (after Round 1)
    45 seconds (after Round 2)
    60 seconds (after Rounds 3+)

  • 30-Minute Circuit with Coach Sarah (040921)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    3 Rounds of 45 seconds ON, 15 seconds REST:
    (1) Ground to Shoulder
    (2) Push Press
    (3) Mountain Climbers
    (4) Leg Extensions
    (5) Sprinter Jumps (30 Sec: R/L)

  • 60-Minute Cardio with Coach Christy (040921)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    5 Rounds of 45 seconds ON, 15 seconds REST:
    (1) Ground to Shoulder
    (2) Push Press
    (3) Mountain Climbers
    (4) Leg Extensions
    (5) Sprinter Jumps (30 Sec: R/L)

  • 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 Devyn (040721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    30-20-10:
    G2J+T
    *After every set, complete:
    10 Skaters
    10 Snatches (alt.)
    10 Thrusters
    10 Leg Extensions

  • 45-Minute Cardio with Coach Devyn (040721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    50-40-30-20-10:
    G2J+T
    *After every set, complete:
    10 Skaters
    10 Snatches (alt.)
    10 Thrusters
    10 Leg Extensions

  • 45-Minute Strength with Coach Sarah (040621)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles (19 Minutes):

    3 Rounds:
    30 Seconds: Hang Power Curls (R)
    30 Seconds: Hang Power Curl (L)
    30 Seconds: Push-ups

    1 Minute: Torpedo Halos (clockwise)

    3 Rounds:
    30 Seconds: Goblet Squat Pulses
    30 Seconds: Jumping Lunges

    1 Min...

  • 30-Minute Strength with Coach Sarah (040621)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    5 Rounds:
    30 Seconds: Hang Power Curls (R)
    30 Seconds: Hang Power Curl (L)
    30 Seconds: Push-ups
    1 Minute: Torpedo Halos (clockwise)

    5 Rounds:
    30 Seconds: Goblet Squat Pulses
    30 Seconds: Jumping Lunges
    1 Minute: Torpedo Halos (counter...