STRENGTH CLASSES

STRENGTH CLASSES

This class combines yoga, strength and conditioning. You’ll begin with a progressive warm up integrating fundamental yoga postures to get the body moving and the heart pumping. This class focuses on strength gains, weightlifting, and muscular endurance. The work will be a little slower - the response will be less oriented around heavy breathing and cardio, and more oriented around muscular fatigue and that great soreness you feel after pumping iron!

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STRENGTH CLASSES
  • 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...

  • 45-Minute Strength with Coach Hali (091021)

    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 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

  • 45-Minute Strength with Coach Devyn (060421)

    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

  • 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 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-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)

  • 60-Minute Strength with Coach Tyler (051221)

    Equipment Needed: A Torpedo or Medium Weights

    Strength
    (25 minutes):

    1/1, 2/2, 3/3, 4/4, 5/5:
    Curl/Press

    2 Rounds:
    12 Hike Swings
    8 Goblet Squats
    ... then ...
    10 Front Rack Drop Lunges
    (*increase the drop lunges to 20 the second time through, 30 the third time etc)

  • 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 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

  • 45-Minute Strength with Coach Devyn (042321)

    Equipment Needed: A Torpedo or Medium Weights

    Strength: "Buns and Guns"

    10 Lunge Twists (R/L)
    13 Curl and Press
    16 Single Arm OH Split Squats (8 R, 8 L)
    *Short rest, then:
    20 Glute Bridges w/ Back on Chair/Couch
    15 Hinge Jumps
    10 Single Leg Snatches (5R/5L)

  • 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)

  • 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 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

  • 45-Minute Strength with Coach Lauren (041121)

    Equipment Needed: A Torpedo or Medium Weights

  • 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...

  • 30-Minute Strength with Coach Christy (040221)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    8 OH Split Squats (4 R/L)
    8 Lunge Twists (alt.)
    8 Upright Rows
    8 Coffin Sit-Ups

    *2 x 5 Burpee Sumo Deadlift High Pull

  • 45-Minute Strength with Coach Christy (040221)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    16-18 OH Split Squats (8-9 R/L)
    14-16 Lunge Twists (alt.)
    12-14 Upright Rows
    10-12 Coffin Sit-Ups

  • 45-Minute Strength with Coach Victoria (032821)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    2 Cycles:
    3 Rounds:
    40 seconds: Strict Press
    20 seconds: OH Hold
    ...then...
    3 Rounds:
    40 seconds: Bent Over Rows
    20 seconds: Bent Over Row Hold
    ...then...
    90 seconds: Ground to Shoulder + Shoulder to Overhead
    ...then...
    2.5 minut...

  • 30-Minute Strength with Coach Devyn (032421)

    Equipment Needed: A Torpedo or Medium Weights

    *MARCH MAXness: Snatches (Alt.) to start + end*

    Strength:

    8-10 Tempo Push-Ups (30X1)
    10-12 Gorilla Rows (R/L)
    12-14 Curl & Press
    ...then...
    8-10 Single Leg Glute Bridges w/ 2-second hold
    10-12 Tempo Wide Leg Straight Leg DL (30X1)
    12-14 OH Pendulu...

  • 60-Minute Strength with Coach Devyn (032421)

    Equipment Needed: A Torpedo or Medium Weights

    *MARCH MAXness: Snatches (Alt.) to start + end*

    Strength:

    2 Rounds:
    8-10 Tempo Push-Ups (30X1)
    10-12 Gorilla Rows (R/L)
    12-14 Curl & Press
    ...then...
    2 Rounds:
    8-10 Single Leg Glute Bridges w/ 2-second hold
    10-12 Tempo Wide Leg Straight Leg DL (...