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  • 45-Minute Strength with Coach Devyn (012821)

    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 ...

  • 30-Min Circuit with Coach Christy (012122)

    Equipment Needed: A Torpedo or Medium Weights

    CIRCUIT:
    10 Down and Up Rocket Jumps
    to start each 5-minute cycle

    (1)
    EMOM 1-2-3-4-5-6 ... so on:
    Push-ups
    Leg Extensions
    Tuck Jumps

    (2)
    EMOM 2-4-6-8-10 ... so on:
    Jump Switches
    Ground to Jump and Touch

  • 45-Minute Cardio with Coach Christy (011421)

    Cardio:

    8x Tabata:
    Jumping Lunges
    Abmat Sit-ups w/ anchored feet
    Swings
    Push-ups
    Upright Rows

  • 45-Minute Cardio with Coach Christy (010722)

    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 ti...

  • 45- minute Cardio with Coach Hali (122520)

    No Equipment Needed: Bodyweight Workout

    Cardio:

    2 Rounds:

    5 MIN EMOM :
    12 Burpees

    5 MIN:
    12 Leg Extensions
    24 Squat Jumps
    12 Sit Ups
    24 Jumping Lunges

  • 45-Minute Strength with Coach Devyn (123121)

    Equipment Needed: A Torpedo or Medium Weights

    Strength - Full Body:
    3 Turkish get up (R)
    6 Single Torp Push Press (R)
    9 Burpees
    ... then ...
    repeat on LEFT
    ... then ...
    1 x Hollow Hold
    ... then ...
    2 Rounds:
    20 Front Rack Lunges
    10 Single Leg Deadlifts
    ... then ...
    1 x Max Push-ups

  • 45-Minute Cardio with Coach Sarah (121721)

    No Equipment Needed: Bodyweight workout.

    Cardio

    4 Rounds:

    3 Minutes:
    30 Narrow Mountain Climbers
    20 Crossover V-ups (alt.)
    10 Burpees

    2 Minutes:
    12 Jumping lunges
    12 Ground to Jump and Touch
    12 Jump Switches

  • 45-Minute Circuit with Coach Christy (121021)

    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 (120321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Rounds:
    10 Swings
    10 Snatches (alt.)
    ...then...
    3 Rounds:
    10 Thrusters
    10 Mountain Jumps
    ...then...
    3 Rounds:
    20 Crunches
    10 Leg Extensions
    ... then ...
    30 Single Arm OH Lunges (switch hands at 15 reps)

  • 30-Minute Bodyweight with Coach Devyn (111921)

    No Equipment Needed. Bodyweight.

    Cardio:
    50 Lateral Hop Overs
    50 Sprinter Jumps (alternate legs at 25)
    50 Skaters
    50 Double Hop Lateral Twists
    50 High Knees

  • 45-Minute Strength with Coach Hali (112621)

    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...

  • 45-Minute Circuit with Coach Sarah (111221)

    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 Cardio with Coach Christy (110521)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio: (21 Min)
    3 Cycles:
    7 Minutes: AFAP:
    3 Rounds:
    7 Swings
    7 Thrusters

    ...then in whatever time remains each cycle:
    6 Snatches (alt)
    6 Jumping Lunges (alt.)
    6 Half Burpees
    6 Hovering Swimmers (alt.)

  • 45-Minute Bodyweight Cardio with Coach Hali (102921)

    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

  • 60-Minute Circuit with Coach Devyn (102221)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit (25 minutes):
    5 Cycles:
    1 minute: Swing Snatches (30 sec R/L)
    1 minute: SB Russian Twists
    1 minute: Jumping Lunges
    1 minute: 10 Narrow Mountain Climbers + 1 Push-up + Renegade Row (30 Sec R/L)
    1 minute: Thrusters

  • 45-Minute Cardio with Coach Sarah (101521)

    Equipment Needed: A Torpedo or Medium Weights

    Strength - Lower Body:

    3 Rounds:
    10 Goblet Cossack Squats (R)
    10 Goblet Cossack Squats (L)
    ...then...
    2 Rounds:
    10 Bottom Half Sumo Deadlifts
    10 Top Half Sumo Deadlifts
    10 Sumo Deadlifts
    ...then...
    1 Round:
    20 1 1/2 Front Squats
    50 High Knees

  • 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...

  • 50-Minute Cardio with Coach Sarah (100121)

    Cardio:
    4 Cycles:

    30-20-10 seconds:
    Deadlifts
    Burpees
    ...then...
    3 minutes:
    9 Torp Hang to OH
    9 Thrusters
    9 V-Ups

  • 60-Minute Circuit with Coach Hali (092421)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    4 Cycles:

    5 Min:
    AFAP:
    8 Thrusters (HEAVY)
    10 Burpees
    8 Thrusters (HEAVY
    ...in time remaining of each cycle:
    9 Sumo Deadlift High Pulls
    15 Swings
    21 Sit-Ups

  • 45-Minute Cardio with Coach Christy (091721)

    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 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

  • 60-Minute Cardio with Coach Devyn (090321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    A60 (30 Minutes)

    1 minute: Burpees

    10 minutes: 2-4-6-8-10:
    Skyscrapers
    Snatches (R/L)
    *After every round, complete 12 OH Lunges*

    1 minute: Burpees

    10 minutes:
    30 Sit-Ups
    20 Swings
    10 Push-Ups

    1 minute: Burpees

    5 minutes:
    7 Thrusters...

  • 20-Minute AFlow with Coach Christy (082721)

    Bodyweight: No Equipment Needed

  • 45-Minute Cardio with Coach Devyn (082721)

    Bodyweight: No Equipment Needed

    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 Minut...