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 Total Body Strength with Coach Devyn (022522)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    2 Rounds:
    10-15 Upright Rows
    10-12 BO Row
    8-10 OH Strict Press
    10-15 Couch Dips
    ...then...
    1 Minute: Sit-Ups
    ...then...
    2 Rounds:
    10 Bulgarian Split Squats (R)
    5 Bulgarian Split Squat Jumps (R)
    ...then repeat on the L

  • 45-Minute Circuit with Coach Sarah (021122)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    4 Cycles:
    2 minutes:
    AFAP: 1-2-3:
    Snatch Reverse Lunges (R)
    Snatch Reverse Lunges (L)
    *In remaining time: Burpees
    ...then...
    2 minutes:
    AFAP: 2 Rounds:
    10 Thrusters
    5 Tuck Jumps
    ...in remaining time: Burpees
    ...then...
    1 minute: ...

  • 45-Minute Strength with Coach Devyn (012821)

    Strength - Lower Body:

    16 Front Rack Lunges (R)
    16 Front Rack Lunges (L)
    ... immediately into 32 Jumping Lunges

    ... then ...
    3 rounds:
    5 Windmills (R)
    5 Windmills (L)
    ... immediately into: 10 Down and Up Rocket Jumps

    ** On the seond time through, only complete 2 Rounds of Windmills, and ...

  • 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 Cardio with Coach Christy (010722)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    10/1, 9/2 ... 2/9, 1/10:
    Burpees/Swings
    ... then ...
    10/1, 9/2 ... 2/9, 1/10:
    Tuck Jumps/Hang to OH
    ...
    10/1, 9/2 ... 2/9, 1/10:
    Renegade Rows (alternating arms)/Hang Squat Cleans

    *If/when the athletes finish, for the remainder of ti...

  • 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 Circuit with Coach Christy (121021)

    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 (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)

  • 45-Minute Strength with Coach Hali (112621)

    Equipment Needed: A Torpedo or Medium Weights

    2 Rounds:
    11 Torpedo Pull-Overs
    11 Single-arm Upright Row (R/L11)
    Floating Leg Box Dips(R/L)
    ... then ...
    2 Rounds:
    11 SLOW Tempo Goblets
    11 Staggered DL (R/L)
    ... then ...
    1 Rounds:
    30 Crunches
    20 Leg Extensions
    10 Forearm Plank Reach Throug...

  • 45-Minute Circuit with Coach Sarah (111221)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit (25 minutes):
    5 Cycles of 5 minutes:
    (1) SA Hang to Shoulder + Shoulder to OH (R)
    (2) Torp Box Step Ups
    (3) SA Hang to Shoulder + Shoulder to OH (L)
    (4) Weighted Dead Bugs
    (5) Burpees

  • 45-Minute Cardio with Coach Christy (110521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio: (21 Min)
    3 Cycles:
    7 Minutes: AFAP:
    3 Rounds:
    7 Swings
    7 Thrusters

    ...then in whatever time remains each cycle:
    6 Snatches (alt)
    6 Jumping Lunges (alt.)
    6 Half Burpees
    6 Hovering Swimmers (alt.)

  • 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

  • 45-Minute Cardio with Coach Sarah (101521)

    Equipment Needed: A Torpedo or Medium Weights

    Strength - Lower Body:

    3 Rounds:
    10 Goblet Cossack Squats (R)
    10 Goblet Cossack Squats (L)
    ...then...
    2 Rounds:
    10 Bottom Half Sumo Deadlifts
    10 Top Half Sumo Deadlifts
    10 Sumo Deadlifts
    ...then...
    1 Round:
    20 1 1/2 Front Squats
    50 High Knees

  • 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...

  • 60-Minute Circuit with Coach Hali (092421)

    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 Christy (091721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio (19 minutes):

    8 Minutes:
    AFAP:
    3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
    2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
    1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/...

  • 45-Minute Cardio with Coach Hali (081321)

    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 Strength with Sarah Coach (080621)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    12 FR Bulgarian Split Squats (R/L)
    12 Torp Bulgarian Deadlift (R/L)

    3 Rounds:
    10 Torp Glute Bridges
    10 Sec Glute Bridge Hold

    2 Rounds:
    15 Jumping Jacks
    20 High Knees

  • 45-Minute Strength with Coach Christy (073021)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    3 Turkish Sit-Ups (R arm)
    3 Turkish Sit-Throughs (R arm)
    3 Single Arm OH Drop Lunges (R arm) (then complete on left)
    ... then ...
    2 Rounds:
    7 offset push ups R/L)

    2 Rounds:
    10 Upright Rows
    12 Curls

  • 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

  • 45-Minute Circuit with Coach Hali (070921)

    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-Minute Circuit with Coach Devyn (062521)

    Equipment Needed: A Torpedo or Medium Weights

    4 Cycles:
    (1) Hang to Overhead
    (2) Hollow Hold
    (3) Snatch + OH Lunge (alt.)
    (4) 2 Push Ups + 2 Mountain Jumps
    (5) 2x Tabata Thrusters