Dumbbell or Torpedo Classes

Dumbbell or Torpedo Classes

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Dumbbell or Torpedo Classes
  • 30-Minute Cardio with Coach Devyn (042921)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    4 Min:
    10 Burpee Deadlifts
    16 Torpedo Push Press
    Max Unbroken Squat Jumps

    30 sec: High Knees
    30 sec: Jumping Jacks

  • 45-Minute Cardio with Coach Chris (042921)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:
    4 Min:
    10 Burpee Deadlifts
    16 Push Press
    Max Unbroken Squat Jumps

    30 sec: High Knees
    30 sec: Jumping Jacks...

  • 45-Minute Strength with Coach Devyn (042821)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild: (22 Minutes)
    10-9-8 ... 3-2-1:
    Power Curls
    Upright Row
    ... then ...
    3 Rounds:
    7 Single Arm Slow Descent BO Rows (R/L)
    9 Weighted Sit-ups
    ... then ...
    10 Walk Backs (inchworms)
    1 Minute Plank
    ... rest roughly 30-45 seconds before re...

  • 30-Minute Strength with Coach Devyn (042821)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild: (12 Minutes)
    10-8-6-4-2:
    Power Curls
    Upright Row
    ... then ...
    2 Rounds:
    7 Single Arm Slow Descent BO Rows (R/L)
    9 Weighted Sit-ups
    ... then ...
    6 Walk Backs (inchworms)
    1 Minute Plank
    ... rest roughly 30-45 seconds before restarting

  • 30-Minute Cardio with Coach Sarah (042721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio: (12 minutes)
    15-12-9:
    Thrusters
    Swings
    Hang to Overhead
    Burpees

    *After each round:
    10 BO Row
    5 Ground 2 Jump & Touch

  • 45-Minute Cardio with Coach Sarah (042721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    21-15-9:
    Thrusters
    Swings
    Hang to Overhead
    Burpees

    *After each round: 10 BO Row, 5 Ground 2 Jump & Touch

  • 60-Minute Circuit with Coach Sarah (042621)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    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 = Jumping Jacks
    B = Single Arm Push-Press (30 sec R/L)
    C = Sit-Ups
    D = Wide Leg Straight Arm Ground to OH
    E = Cocoon Leg Extensions

  • 45-Minute Cardio with Coach Chris (042521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    Buy-In:
    3 Rounds:
    4 Burpees
    20 Torp Taps
    ...then...
    15-12-9-6-3:
    Thrusters
    Swing Snatch (alt. every 3)
    OH Lunges
    ...then...
    4 reps of every movement in whatever time remains:
    Burpees
    Torp Taps (x2)
    Thrusters
    Swing Snatch (R/L)
    OH Lun...

  • 45-Min Cardio with Coach Victoria (042421)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    5 Max Height Tuck Jumps
    10 Hang to Overhead
    15 Strict Press
    20 SLDL
    25 Hovering Shoulder Taps

  • 60-Minute Strength with Coach Devyn (042321)

    Equipment Needed: A Torpedo or Medium Weights

    Strength: "Buns & Guns"

    10 Lunge Twists (R/L)
    20 Curl and Press
    30 Single Arm OH Split Squats (15 R, 15 L)
    *Rest before starting:
    30 Glute Bridges w/ Back on Chair/Couch
    20 Hinge Jumps
    10 Single Leg Snatches (5R/5L)

  • 30-Minute Cardio with Coach Devyn (042221)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    12-9-6:
    Squat Cleans
    Hang to OH
    Straight Leg Ground 2 Shoulder
    High Knees (x2)
    Crossover V-Ups

  • 45-Min Cardio with Coach Christy (042221)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    21-15-9:
    Hang Squat Cleans
    Hang to OH
    Straight Leg Ground to Shoulder
    High Knees (x2)
    Crossover V-Ups

  • 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

  • 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