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  • 45-Minute Cardio with Coach Sarah (031524)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio (21 minutes):

    3 Minutes:
    12 Push Press
    8 Swings
    ...then...
    3 Minutes:
    30 High Knees
    10 Half Burpees
    ...then...
    3 minutes:
    12 Goblet Squats
    8 Leg Extensions
    ... then ...
    3 Minutes:
    20 Lizard Twists,
    6 SB Russian Twists
    ...then...
    ...

  • 45-Minute Strength with Coach Devyn (030824)

    Equipment Needed: A Torpedo or Medium Weights

  • 45-Minute Strength with Coach Sarah (030124)

    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

  • 30-Minute Cardio with Coach Hali (022324)

    Equipment Needed: A Torpedo or Medium Weights

    10-8-6-4-2:
    Swing Snatch
    Thrusters

    ...then...

    2-4-6-8-10:
    Half Burpees
    Hang to OH

    *EMOM:
    20 High Knees

  • 45-Minute Cardio with Coach Christy (021624)

    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/...

  • 60-Minute Circuit with Coach Hali (020924)

    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 Strength with Coach Devyn (020224)

    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

  • 45-Minute Cardio with Coach Hali (012624)

    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 (011924)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    3 Cycles:

    1 Min:
    Hang Squat Cleans

    2 Min:
    10 Front Rack Lunges
    10 Push Press

    3 Min:
    15 Snatches
    20 Reach Backs

    *Between Cycles:
    5 Burpees + 20 Narrow Mountain Climbers

  • 45-Minute Circuit with Coach Sarah (011224)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    4 Cycles:
    2 minutes:
    AFAP: 1-2-3:
    Snatch Reverse Lunges (R)
    Snatch Reverse Lunges (L)
    *In remaining time: Burpees
    ...then...
    2 minutes:
    AFAP: 2 Rounds:
    10 Thrusters
    5 Tuck Jumps
    ...in remaining time: Burpees
    ...then...
    1 minute: ...

  • 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-Minute Cardio with Coach Hali (110323)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    21-15-9:
    Front Squats
    BO Row
    ...then...
    2 Rounds:
    15 Situps
    10 V-Ups
    ...then...
    9-15-21:
    Suticase Deadlifts (R/L)
    Push Press
    ...then...
    2 Rounds:
    15 Situps
    10 V-Ups

  • 45-Minute Circuit with Coach Sarah (102723)

    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 Strength with Coach Devyn (102023)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:
    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

  • 45-Minute Cardio with Coach Sarah (101323)

    Equipment Needed: A Torpedo or Medium Weights

    3 Rounds:
    8 Push Press
    12 OH March

    ... then ...
    9-6-3:
    Swings
    Squat Jumps
    Half Burpees

    ... then ....
    2 Rounds:
    4 Bottom-third Front Squats
    4 Mid-third Front Squats
    4 Top-third Front Squats
    4 Front Squats

    ... then ...
    50 Flutter Kicks
    25...

  • 45-Minute Bodyweight Cardio with Coach Hali (100623)

    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