30 minutes of only lower body. Grab a plyo, gliders, and heavy weights.
Original Drop Date:11.10.2022

A HT and Control Mashup for the ultimate, jam, packed hour. We will start standing using a lighter loop band to wake up the back, shoulders, and legs. You will need heavy weights for back and legs. A stronger loop band will end class, mixed in with deadlifts.
Original Drop Date: 11.1.2022

25 minutes of core using a ball and a set of light weights. This is a can't miss core burner that will leave you feeling some type of way. Kicking it off immediately with a 4 point plank before throwing in the ball and ending with the back.
Original Drop Date:

A 45 minute Clocked class. Inspired (or written) by The People's Champ so you know it is a good one. You will need light weights and an optional plyo box.
Original Drop Date:10.14.2022

A 45 minute High+Tight using a loop band, light weights, and optional ankle weights. This is a HT everyone should be incorporating into their weekly workout routine. An excellent compliment to all other SOS classes or running/biking/swimming etc.
Original Drop Date: 10.5.2022

A 60 minute ITM focused on legs, back, and core. You will need light weights for core on the mat, medium weights for back, and heavier weights for legs.
Original Drop Date: 9.26.2022

A 60 minute Control focusing on legs, biceps, shoulders, chest.
Original Drop Date: 9.19.2022

35 minutes of all out cardio using 1 heavy dumbbell. There will be 10 reps of your choice of breathless strength (snatches, thruster, swings) woven in between the cardio rounds. Once we start, we do not stop.
Original Drop Date: 9.15.2022

A 45 minute Control focused on the lower body using the main movement patters of a hinge, lunge, and squat. You will see these in classic variations and some with a twist. Grab heavy weights and let's get to work. You will need plyo box or couch to lay on for hip thrusters and step on for step up...

A 60 minute class using a foam roller (or gliders) and a light weights. This is a HEAVY core focused class using the foam roller to mimic a Pilates Reformer. We come out swinging using the foam roller and continue to weave it in throughout.
Original Drop Date: 8.24.2022

A 30 minute flow for pre or post travel plans. We will start seated waking up the hips, spine, and side body before bringing some heat with a breath to movement flow. This feel good flow will leave you feeling ready to tackle the stresses of travel.
Original Drop: 8.19.2022

A 30 minute full body High+Tight class using only light weights.
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Original Drop Date: 12.1.2020

A 45 minute full body banger using light weights, gliders (bring paper plates, plastic bags or towels). Get ready to sweat and shake in all the right places with this Megaformer inspired workout.
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A 60 minute HT focusing on inner thighs, glutes, and core. You will need gliders, optional ankle weights, light loop band, and light weights. This starts off with a major standing inner thigh and outer thigh burn before bringing it down to the mat.
Original Drop Date: 7.21.2022

A 30 minute glute and core focused, no equipment challenge. The best machine is your body and this one will have you burning in all the right places. If you like this one, check out Part 1. Take them solo or combine them together for a full hour.
Original Drop Date: 7.15.2022

30 minutes of a full body, no equipment challenge. The perfect travel workout as you need nothing but you to get a burner! Once we start, we don't stop.
Original Drop Date: 6.30.2022

This is a different ITM that is focused on the core only with both traditional mat work + unilateral/balancing work. You MUST use heavy weights when we work a single side to make an impact. There are 4 challenges that are on the mat core but there is plenty of standing core and cardio mixed in.
O...

This is going to hurt.... A 30 minute lower body strength challenge starting with 5 strength movements that can be explosive before introducing foundation lower body movement patterns using heavy weights. You can add explosive movements or take them out for low impact. If you do explode, STILL GR...

A 50 minute Ebb+Flo to wrap up the final weeks of March Madness going up against Grady 3.20. This will incorporate a ton of mobility for hips and thoracic spine. You will rotate and flow, front to back on your mat for a feel good practice.
Original Drop Date: 3.25.2022

This 30 minute challenge is an absolute bicep and shoulder massacre using medium/heavy weights and light weights for lateral raises. Once we start, we do not stop so get ready to make it shake.
Original Drop Date: 3.11.2022

A 50 minute High+Tight nicknamed the "Ass-acre" for March Madness. Minute by minute you will feel your booty melting off into your mat. You will use ankle weights, light weights, and yoga blocks or larger book (to place a foot on but it should be a little lower than a plyo box).
Original Drop Dat...

30 minute of a slow flo class hitting all the juiciest and vibey parts of Ebb+Flo. This is the perfect 30 minutes to stretch out after a class or from a long day of travel. We will still flow a bit during this well rounded, quick practice. Optional blocks and a long strap.
Original Drop Date: 2.2...

A 60 minute In The Mix where you will utilize HEAVY weights, as your reps are capped at 5 throughout class. Today is all about your accountability in reps throughout the bulk of class. We will burn out the back and triceps so have a light set of weights available.
Original Drop Date: 2.21.2022

30 minutes of triceps and back using light or medium weights. This workout was inspired by traveling and only having 1 light set of weights available. A true shake and burn 30 minutes that will leave you 100% sore. Pair this with "Let's Band Together" or "200 reps Back" for an extra challenge.
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