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
  • 45-Minute Strength with Coach Devyn (011821)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    2 Cycles (22 min):
    8 Min:
    15-20 Seated Strict Press
    8-12 3 PT BO Row (R/L)
    8-12 Chair Dips
    ... then ...
    1 min: 2 Jumping Lunges + 1 Squat Jump
    ... then ...
    2 Min: 12 Weighted Dead Bugs, 6 Sky Scrapers

  • 45- Minute Strength with Coach Tyler (011321)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    22 Minutes:
    2 Rounds AFAP:
    8 OH Pendulum Lunges (R/L)
    8 Single Leg DL
    8 Goblet Lateral Lunges (R/L) (with slow descent)
    ... rest ~45 seconds
    ... then ...
    2 Rounds AFAP:
    12x 1 1/2 Curls
    16 Strict Press

    1 Minute: Plank
    ... rest...

  • 45-Minute Strength with Coach Sarah (010821)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    3 Rounds:
    12 Goblet Curtsy Squats
    12 Weighted Good Mornings (hold torpedo in back rack position) ...immediately into...
    30 Jumping Lunges
    ...then...
    3 Rounds:
    10 Curl and Press
    10 Strict Hang to OH
    ...immediately into...
    30 Push Pr...

  • 45- Minute Strength with Coach Sarah (010321)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    10-12 Front Rack Bulgarian
    Split Squats (R/L)
    10-12 SA Bench Press (R/L)
    10-12 OH Drive Lunges
    10-12 Forward Raise to Shoulder
    Max Crunches

    45-60 sec of rest between
    rounds (after crunches)

  • 45- Minute Strength with Coach Hali (122920)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    8-10 OH Tricep Ext.
    8-10 Push-Ups
    10-12 BO Row

    2 Rounds:
    12-15 Farmer Carry Split Squat (R/L)
    12-15 Goblet Squats

    *On minutes 5, 10, 15: 2 Rounds: 20 Flutter Kicks, 10 Leg Extensions, 20 Torpedo Toe Touches*

  • 30- Minute Strength with Coach Tyler (122820)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    8-10 OH Tricep Ext.
    8-10 Push-Ups
    8-10 2 PT BO Row (R/L)

    2 Rounds:
    8-10 Farmer Carry
    Split Squat (R/L)
    8-10 Goblet Squats

  • 45- Minute Strength with Coach Brock (122320)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    8 min:
    20 Messier Squats
    16 Tempo SLDL
    20 Front Rack 1-1/2 Squats
    8 Weighted Single Leg Glute Bridges (R/L)

    8 min:
    20 Curls
    16 Strict Hang 2 OH
    20 Hovering Shoulder Taps
    8 Eccentric Push Ups

    8x TABATA (alternating):
    Skyscrapers
    ...

  • 45-Minute Strength with Coach Brock (122020)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:

    5 min:
    5 Curl and Press
    4 SLOW OH Side Bends
    8-10 OH Tricep Ext.
    8-10 BO Row + Twist

    ... then ...

    Alternating Combinations:
    40 Seconds, ON, 20 Seconds OFF for 6 Minutes:

    6 Jumping Lunges + 1 Lateral Lunges (R/L) (Min1 ...

  • 30-Minute Strength with Coach Hali (121420)

    Strength:

    4 Turkish Get Ups (3 R/L)
    8-10 Tempo Front Squats (30X1)
    8-10 Single Leg Deadlifts (R/L)
    8-10 Lateral Lunges (R/L)

    Rest 20-30 seconds between movements

  • 45-Minute Strength with Coach Devyn (121520)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    6 Turkish Get Ups (3 R/L)
    12-15 Tempo Front Squats (30X1)
    12-15 Single Leg Deadlifts (R/L)
    12-15 Lateral Lunges (R/L)

    Rest 20-30 seconds between movements

  • 45-Minute Strength with Coach Sarah (121020)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:

    4 minutes:
    6 Sprinter Rows (R/L)
    10 Push-Ups

    4 Minutes:
    6 Gorilla Rows (R/L)
    10 Seated Strict Press

    4 minutes:
    15 Bicycles
    12 Leg Extensions
    9 Sit-ups

  • 45-Minute Strength with Coach Brock (120520)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:
    1 Minute: Max Seated Strict Press

    Then

    4 Tabata Intervals: Torp Jacks

    Then

    7 Minutes:
    9 Front Rack Split Squats
    9 Front Rack Floating Lunges
    9 Single Leg Snatch
    9 Single Leg Glute Bridge (R/L)

    -- do all 9 reps of all four m...

  • 45-Minute Strength with Coach Brock (113020)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    3 Cycles:

    3 Minutes: 5-4-3-2-1:
    Canoe Swings (R/L)
    Push-ups
    Single Arm Floor Press

    Then

    4 Minutes: 5-4-3-2-1:
    Single Arm Thruster (R/L)
    2-point BO Row (R/L)
    Toes to Torp w/ Slow Descent

  • 45-Minute Strength with Coach Hali (112520)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    4 Sets: 20 Front Rack Bulgarian Split Squat (R/L)
    *Rest approx. 30 seconds between sets

    ... then ...

    4 Sets: 12 Single Arm Bench Press (R/L)
    *Rest approx. 30 seconds between sets

    ... then ...

    1 Set of Max Upright Rows
    ...immediat...

  • 45-Minute Strength with Coach Emily (112120)

    Bodybuild:

    5-4-3-2-1:
    Single Arm Curl (R/L)
    Single Arm Press (R/L)
    2-point BO Row (R/L)

    ... then ...

    15-12-9-6-3:
    Leg Extensions, hold a hollow pos. for 10 full seconds between each set ** any time you have to rest, complete 25 Bicycles before continuing on

    ... then ...

    10-8-6-4-2:
    Sin...

  • 45-Minute Strength with Coach Matt (111620)

    Equipment Needed: A Torpedo or Medium Weights

    2 Cycles:

    3 Rounds:
    30 Sec: Curls
    30 Sec: OH Tricep Extension

    3 Minutes:
    3 Strict Hang to OH
    6 Push-Ups

    3 Rounds:
    30 Sec: OH Drop Lunges (Alt)
    30 Sec: Squat Jumps

    3 Minutes:
    6 Goblet Cursy Squats
    6 Max Height Hinge Jumps

  • 45-Minute Strength with Coach Brock (111220)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    3 Rounds:
    1 Minute: Renegade Rows (30 Seconds R/L)
    30 Seconds: Rest

    1 Minute Gorilla Rows (30 Seconds R/L)
    30 Seconds: Rest

    1 Minute: Single Arm Upright Row (30 Seconds R/L)
    30 Seconds: Rest

    Then

    8x Top to Top Tabata Curls

    Then

    8x Top...

  • 30-Minute Strength with Coach Leah (110920)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    For 12 Minutes:
    10 Single Arm Bench Press (R/L)
    10 Single Arm Upright Row (R/L)

    Then

    8 Windmills (R/L)
    8 Single Arm OH Drop Lunges (R/L)
    1 Set of Max Push-ups
    -- rest approximately 15-20 seconds between each movement.

  • 45-Minute Strength with Coach Jalisa (110720)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    10 Single Arm Bench Press (R/L) (do this off a box)
    10 Single Arm Upright Row (R/L)

    Then

    8 Windmills (R/L)
    8 Single Arm OH Drop Lunges (R/L)
    1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as ne...

  • 45-Minute Strength with Coach Brock (110320)

    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-point BO Row (R/L)
    ... then ...
    1 Minute: Upright Row .
    .. then ...
    1 Minute: Front Rack Floating Lunge (R/L)

  • 45-Minute Strength with Coach Sooz (102820)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:
    4 Minutes:
    7x 1 1/2 Tempo Straight Leg DL
    7 Single Leg Glute Bridge (R/L)

    Then

    1 Minute:
    Max Box Step Ups (holding weight in farmer carry but switching hands as needed)

    Then

    4 Minutes:
    7 Single Arm Curl and Press (R/L)
    14 Si...

  • 45-Minute Strength with Coach Jalisa (102320)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    For 8 Minutes:
    20 Squat Jumps
    20 Jumping Lunges
    10 Tempo Goblet Squats (30X1)

    Then

    8 Minutes:
    10 Renegade Rows (R/L)
    20 Two-handed Curls
    8-10 Kneeling Strict Press (R/L)

    Then

    4 Minutes:
    4 Rounds:
    30 Seconds: Torp Toe Touches
    30 Seconds...

  • 30-Minute Strength with Coach Sooz (101920)

    No Equipment Needed: Bodyweight Workout

    Strength

    2 Sets: 10-12 Single Arm Bench Press (from bridged position) (R/L)
    10-12 Renegade Rows (R/L)
    *Rest approx. 30 seconds between sets
    ... then ...
    2 Sets:
    10-12 Straight Arm Ground to OH + 2 Strict Press
    *Rest approx. 30 seconds between sets

  • 45-Minute Strength with Coach Ben (101820)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    90 Seconds: Pistols (R)
    90 Seconds: Pistols (L)
    30 Seconds Rest

    Then

    90 Seconds: Extended Push-ups (R)
    90 Seconds: Extended Push-ups (L)
    30 Seconds: Rest

    Then

    3 Minutes:
    7 BO Row
    5 Curl and Press
    3 OH Tricep Extensions