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  • 45-min Cardio with Coach Hali (010524)

    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 (122923)

    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.)

  • 30-minute Bodyweight with Coach Devyn (122223)

    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 (121523)

    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...

  • 45-Minute Strength with Coach Hali (120823)

    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 Cardio with Coach Christy (120123)

    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 Strength with Coach Christy (112423)

    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 (111723)

    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 (111023)

    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-Min Cardio with Coach Lauren (091523)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    AFAP:
    9 Burpees
    20 Swings
    7 Burpees
    20 Sit-Ups
    5 Burpees
    30 Hang Power Cleans
    3 Burpees
    30 Thrusters
    Rest 1 Minute then repeat in reverse starting with 30 Thrusters and 3 Burpees

  • 30-Min Circuit with Coach Christy (080423)

    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

  • 60-Minute Circuit with Coach Chris (042922)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    20 Swings to start each 5-minute cycle, directly into:
    Cycle (1/5):
    1-2-3-4-5 ...so on and so forth...
    Push-Ups
    Jump Switches (x2)
    Frog Jumps
    Cycle 3:
    AMRAP:
    10 Push Press
    10 Upright Rows
    10 Torp Toe Touches
    Cycle (2/4):
    2-4-6-8-10.....

  • 45-Minute Strength with Coach Hali (031122)

    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 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

  • 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

  • 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...

  • 20-Minute AFlow with Coach Christy (082721)

    Bodyweight: No Equipment Needed

  • 30-Minute Cardio with Coach Hali (082021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    15-9-6:
    Front Squats
    BO Row
    ...then...
    2 Rounds:
    10 Situps
    10 V-Ups
    ...then...
    6-9-15:
    Suitcase Deadlifts (R/L)
    Push Press
    ...then...
    2 Rounds:
    10 Situps
    10 V-Ups

  • 20-Minute Aflow with Coach Devyn (072321)

    No Equipment Needed: Bodyweight

  • 30-Minute Cardio with Coach Christy (072321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    2 Rounds:
    2 Min:
    12 Swings
    6 BO Row

    1 Min:
    12 Jumping Lunges
    6 Jumping jacks

    1 Min : Torp Pull Unders

    30 Sec: Supine Press
    30 Sec: Torp Toe Touches

  • 20-Minute Aflow with Coach Hali (062521)

    No Equipment Needed: Bodyweight Workout

  • 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 Cardio with Coach Victoria (053121)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    4 Cycles:
    2x Tabata: Predator Jacks
    ...then...
    3 minutes:
    12 Torpedo DL
    10 OH Lunges (alternating)
    6 Snatches (alternating)
    ...then...
    2x Tabata: Narrow Mountain Climbers

  • 45-Minute Cardio with Coach Madalyn (052721)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Cycles:
    10 Min (AFAP):
    4 Rounds:
    1 Burpee
    2 Max Height Hinge Jumps
    3 Thrusters
    ...then...
    3 Rounds:
    2 Burpees
    4 Max Height Hinge Jumps
    6 Thrusters
    ...then...
    2 Rounds:
    3 Burpees
    6 Max Height Hinge Jumps
    9 Thrusters
    ...then...
    1...