Equipment Needed: A Torpedo or Medium Weights

*MARCH MAXNESS 1 Minute Snatches to start + end*

Cardio (8 minutes):
BUY-IN:
3 Rounds:
5 Squat Jumps
5 Burpees
...then...
AFAP:
12-9-6-3:
Clusters
Sumo Deadlift High Pulls
Push-Ups
*In whatever time remains:
5 Squat Jumps
5 Burpees

Equipment Needed: A Torpedo or Medium Weights

*MARCH MAXNESS 1 Minute G2J+T to start + End*

Circuit:

3 Rounds of 45 seconds ON, 15 seconds REST:
(1) 2 Lunges + 4 Hinge Jumps
(2) Kipping High Pulls (hold torpedo like Hang to OH)
(3) Push-Ups
(4) Push Press
(5) Swings

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15 Sumo Deadlift High Pull
(EMOM - 3 Ground to Jump and Touch)
30 Ground to Jump and Touch
(EMOM - 3Thrusters)
15 Thrusters
(EMOM - 6 Jumping Lunges)
30 Jumping Lunges
(EMOM - 3 Sumo Deadlift High Pulls)

*MARCH MAXNESS - 1 Minute Thrus...

Equipment Needed: A Torpedo or Medium Weights

Cardio

4x Tabata Intervals: Burpees

3 Min:
9 Hang to Overhead
9 Swings
9 Push Ups
4x Tabata Intervals: Torp Jacks/OH Torp Jacks ALT.

3 min:
9 Hang to Overhead
9 Swings
9 Push Ups

*MARCH MAXNESS - 1 Minute Snatches to Start + End*

Equipment Needed: A Torpedo or Medium Weights

Cardio:

12 min:
BUY IN:
3 Rounds:
24 Jump Switches
7 Burpees
...then...
AFAP:
21-15-9 reps:
Thrusters
Hang to OH
OH Lunges
...then, in whatever time remains...
15 Dolphin Push-Ups
Max High Plank Hold

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds EMOM - 3 Min:
(1) 15-20 Thrusters
(2) 40 sec: Max Height Hinge Jumps
(3) 15-20 Ground to Shoulder + Shoulder to OH
... then ...
2 Minutes:
10 Torpedo Russian Twists
4 Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
(1) 4 Jump Switches + 2 Hinge Jumps
(2) 2x 20 sec: Weighted Glute Bridges, 10 sec: Glute Bridge Hold
(3) Single Leg Deadlifts (30 sec R/L)
(4) Down + Up *Every third rep, complete Down + Up + Rocket Jump
(5) Weighted Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
8-10 Wide Leg Tempo SL DL (30X1)
8-10 Gorilla Rows (R/L)
10-12 Curls
*Rest 30 seconds

... then ...

2 Rounds:
10-12 Goblet 1 and 1/2 Squats
10-12 Strict Hang to OH
8-10 OH Tricep Extensions

(if you have time left complet...

Cardio:

2 Cycles:

3 Rounds:
40 seconds: Upright Row (1/3) or Push-ups (2/4)
20 seconds: Burpees

...then...

2 minutes:
5 Swing Snatch (R)
5 SA Push Press (R)
5 Swing Snatch (L)
5 SA Push Press (L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Conditioning:
12-9-6:
Thrusters
Ground to Shoulder
Hang to OH

*After every round, complete:
30 sec: Crunches

*Upon finishing the ladder, complete 50 Jump Switches before starting over*

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!

12 Swing Snatch (6 R, 6 L)
9 Push-ups
6 Hang to Shoulder (3R, 3L)
3x 1 Strict Hang to OH + 1 Thruster

**After every round,
complete 10 Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Cardio:

10 Min (AFAP):

3 Rounds:
1 Burpee
3 (2 Squats + Squat Rocket Jump)
6 Swing Snatch (R/L)

2 Rounds:
2 Burpees
6 (2 Squats + Squat Rocket Jump)
12 Swing Snatch (R/L)

1 Round:
3 Burpees
9 (2 Squats + Squat Rocket Jump)
18 Swing Snatch (...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
12-9-6:
Swings
Ground to Shoulder
Torpedo Russian Twists

*On minutes 3, 6, 9:
20 NMC
10 Mountain Jumps

Cardio:

2 Cycles:
3 minutes:
8 Ground to Shoulder + Shoulder to Overhead
12 Plyo Swings
16 OH Torp Jacks

...then...

2 Rounds:
30 seconds: Shoot Throughs
30 seconds: Side Plank

Cardio:

3 Cycles (12 Minutes):
3 Minutes:
8-6-4-2
Hang Squat Cleans
Sumo Deadlift High Pull
Torpedo Toe Touches (x2)
Flutter Kicks (x2)
*Upon finishing, work back up the ladder

1 Minute:
(1) Swings
(2) Hovering Swimmers
(3) 3 Ground to Jump and Touch + 6 High Knees

Equipment Needed: A Torpedo or Medium Weights

Circuit:
(1) Thrusters
(2) 2x: 20 Sec: NMC 10 Sec: Push Ups
(3) Coffin Sit Ups
(4) Hang 2 OH
(5) Sprinter Jumps (30 Seconds: R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

12-9-6: Snatches (switch arms at half)
Single Arm Push Press (switch arms at half)
Dead Jacks

** On Minutes 2:30, 5:00, 7:30:
4 Upright Rows
3 Burpees
2 Tuck Jumps

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

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Squat Rocket Jumps
9 Predator Jacks
12 Jumping Lunges
... then ...
30 Narrow Mountain Climbers
...then...
2 Rounds:
3 Push-Ups
6 Plank Jacks
9 (2 Jumping Jacks + 4 High Knees)
... then ...
30 Bicycles

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

4 minutes:
12 Front Squats
12 Push Press
12 Snatches (alt.)
12 Swings
12 Sit-Ups

1 minute:
Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
(1) Ground 2 Jump & Touch
(2) Swings
(3) 1 Jumping Lunge + 1 Floating Lunge
(4) Snatches (alt. every 3 reps)
(5) 3 Push-Ups + 2 Half Burpees

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

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
(1) FC Drive Lunges (30 sec R/L)
(2) 2 Deadlifts + 2 Hang to Shoulder + 2 Push Press (ALL SINGLE ARM ON RIGHT SIDE)
(3) Forearm Side Plank Reach Throughs (30 R/30 L)
(4) 2 Deadlifts + 2 Hang to Shoulder + 2 Push Press (ALL SIN...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
EMOM - 4 Minutes:
(1) 10-14 Burpees
(2) 15-20 Goblet Squats
(3) 20-25 Jumping Lunges
(4) 20-25 Swings

Then

1 Minute: Plank Hold