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!
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)
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
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
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...
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 ...
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
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...
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...
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...
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)
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...
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...
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
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)
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
Equipment Needed: A Torpedo or Medium Weights
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...
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...
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
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
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...
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...
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 (...
Equipment Needed: A Torpedo or Medium Weights
Bodybuild:
3 Rounds:
X Push-Ups
Rest 30 seconds between efforts
...then...
2 Rounds:
X Hike Swing
Rest 30 seconds between efforts
...then...
1 Round:
Max duration Forearm Plank Hold
...then...
3 Rounds: 10 OH Torp Jacks, 10 Torp Jacks
Ma...
