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45-Minute Cardio with Coach Christy (101124)
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 Strength with Coach Devyn (092724)
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 Cardio with Coach Hali (092024)
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 Cardio with Coach Christy (091324)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Cycles:
1 Min:
Hang Squat Cleans2 Min:
10 Front Rack Lunges
10 Push Press3 Min:
15 Snatches
20 Reach Backs*Between Cycles:
5 Burpees + 20 Narrow Mountain Climbers -
45-Minute Cardio with Coach Christy (090624)
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 time:
7 R... -
45-Minute Circuit with Coach Sarah (083024)
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-min Cardio with Coach Hali (082324)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2/4/6, 4/6/8, 6/8/10, 8/10/12Reps:
Burpees
Thrusters
Snatches (alt.)
*Upon finishing each ladder: complete 30 Pull-Unders -
30-minute Bodyweight with Coach Devyn (080924)
No Equipment Needed. Bodyweight.
Cardio:
50 Lateral Hop Overs
50 Sprinter Jumps (Alt legs at 25)
50 Skaters
50 Double Hop Lat Twists
50 High Knees -
45-min Strength with Coach Devyn (080224)
Equipment Needed: A Torpedo or Medium Weights
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 second time th...
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45-Minute Strength with Coach Hali (072624)
Equipment Needed: A Torpedo or Medium Weights
Strength
2 Rounds:
11 Pull-Overs
11 Single-arm Upright Row
(R/L)
11 Floating Leg Dips (R/L)... then ...
2 Rounds:
11 Tempo Goblet Squats
11 Staggered DL (R/L)... then ...
30 Crunches
20 Leg Extensions
10 Forearm Plank Reach
Throughs (R/L... -
45- Minute Strength with Coach Christy (071224)
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 -
45-Minute Cardio with Coach Sarah (070524)
Equipment Needed: A Torpedo or Medium Weights
Cardio
30-20-10
Swings
Goblet Squats…THEN…
30-20-10
Lateral Hop Overs
Mountain Jumps…THEN…
30-20-10
Push Press
Jumping Jacks -
45-Minute Circuit with Coach Christy (062824)
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 (062124)
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 Circuit with Coach Sarah (061424)
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 Circuit with Coach Devyn (060724)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
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 -
45-Minute Bodyweight Cardio with Coach Hali (053124)
No Equipment Needed: Bodyweight Workout
BODYWEIGHT:
30 Squat Jumps
5 Burpees
30 Mtn. Climbers
5 Burpees
30 Push-Ups
5 Burpees
30 Lunges
5 Burpees
30 Ground 2 Jump and Touch
5 Burpees
30 Lateral Hops
5 Burpees -
45-Min Cardio with Coach Sarah (052424)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
30 Sec: Half Burpees4 Minutes:
12-9-6
Reverse Lunges (R/L)
Push-Ups
Shoulder Taps (x2)
Crossover V-Ups30 seconds: Squat Jumps
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45-Minute Bodyweight Cardio with Coach Devyn (051724)
BODYWEIGHT (21 Minutes):
1 Minute: Lunges
2 Minutes: Push-ups
3 Minutes: Burpees
... then ...
1 Minute: Plank Hold
... then ...
1 Minute: Push-ups
2 Minutes: Burpees
3 Minutes: Lunges
... then ...
1 Minute Plank Hold
... then ...
1 Minute Burpees
2 Minutes: Lunges
3 Minutes: Push-ups
.... -
45-Minute Bodyweight Cardio with Coach Christy (050324)
No Equipment Needed: Bodyweight
Bodyweight Cardio:
20-16-12-8-4:
Pendulum Lunges
S.L. DL Jumps
Reach Backs
Crossover NMC*EMOM: 4 Squat Jumps
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30-Minute Bodyweight Workout with Coach Devyn (042624)
50 Lateral Hop Overs
50 Sprinter Jumps (alt legs at 25)
50 Skaters
50 Double Hop Lateral Twists
50 High Knees -
45-Minute Bodyweight Cardio with Coach Sarah (041924)
Cardio:
10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Push-Ups
Ground to Jump and Touch
...then...
3 Rounds:
10 Leg extensions
10 sit ups
*EOMOM: 4 Burpees -
New! 3-Week Strength Series
9 items
Let's get Strong At Home! Spend the next three weeks developing power and absolute strength. Download your full program guide here! http://alchemy365.io/strongathome
This program consists of nine workouts, meant to be completed over the course of three weeks (3x/week). No two people are alike an...
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Getting Started: 14-Day Jump Start Challenge
15 items
Fallen out of your fitness routine? Our 14-Day Jump Start Challenge will get you back on track. This Challenge is designed for new Athletes with limited fitness experience and for people just getting back into an exercise routine.
The Challenge is meant to evolve over the two week period, start...