Cardio:

10-9-8-7-6-5-4-3-2-1:
Push Press
BO Row
Power Curls
*After every set:
2 Burpees
20 Torp Taps / 20 High Knees (alternate)
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

2 Minutes:
5-4-3-2-1:
Canoe Swings (R/L)
Push-ups
Single Arm Floor Press
... then ...
3 Minutes:
5-4-3-2-1:
Single Arm Thruster (R/L)
2-point BO Row (R/L)
Toes to Torp w/ Slow Descent

1 min: Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
2 Minutes:
10 Ground to Jump and Touch
5 Hang to OH

Then

2 Minutes:
10 Swings
10 Push-Press

Then

1 Minute: 3 Predator Jacks + 3 Hinge Jumps

Equipment Needed: A Torpedo or Medium Weights

Strength:

For 12 Minutes:
10 Single Arm Bench Press (R/L)
10 Single Arm Upright Row (R/L)

Then

8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups
-- rest approximately 15-20 seconds between each movement.

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
30 Seconds: Goblet Squats
30 Seconds: Sit-ups
30 Seconds: Swings
30 Seconds: Push Press
6 Minutes:
7 Swing Snatch (R/L)
5 Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:
3x 1 Minute Each:
(1) 2 Point BO Row
(2) Sit-ups
(3) Air Squats
(4) Push Press
(5) Lunge Twists

Equipment Needed: A Torpedo or Medium Weights

Cardio

5 Minutes:
16 Lunges
16 BO Row
8 Burpees

5 Minutes:
16 Thrusters
16 SLDL Jumps
16 Triple Hop Lateral Twist (8 R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:
1(+1) Tuck Jumps
2(+2) Thruster
3(+3) Sit-ups

Equipment Needed: One Light to Medium Weight

Cardio:

3 Rounds:
30 Seconds: Thrusters
30 Seconds: Hang to OH
... then ...
2 Minutes:
8 Squat Jumps
4 Tuck Jumps
... then ...
1 Minute:
Upright Row
... then ...
4 Minutes:
9 SL Deadlifts
9 Burpees

No Equipment Needed: Bodyweight Workout

Strength

2 Sets: 10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest approx. 30 seconds between sets
... then ...
2 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest approx. 30 seconds between sets

No Equipment Needed: Bodyweight Workout

Cardio:

7 Burpees
2 Tuck Jumps
14 Air Squats
2 Tuck Jumps
21 High Knees
2 Tuck Jumps
... then ...
20 Unloaded Russian Twists

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds - 1 Minute Each:
(1) 1 Swing Snatch (R) + 1 OH Lunge (R hand, L leg), 1 Push Press (R)
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L) + 1 OH Lunge (L hand, R leg) +1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees ...

No Equipment Needed: Bodyweight Workout

2 Rounds:

3 Minutes:
6 Thrusters
6 Swing Snatch (R/L)
6 Push Press

2 Minutes (1/3):
10 Curls
10 Straight Leg DL

2 Min (2/4):
10 Down and Up Rocket Jumps
20 Torp Jacks

10 Snatches
6 Jumping Lunges
10 Sit-ups
6 Jumping Lunges
20 Narrow Mountain Climbers
6 Jumping Lunges

... then ...

10 Snatches
6 Push-ups
10 Sit-ups
6 Push-ups
20 Narrow Mountain Climbers
6 Push-ups

No Equipment Needed: Bodyweight Workout

Cardio:

3 Minutes:
30 Narrow Mountain Climbers
20 Crunches
10 Burpees

2 Minutes:
12 Squat Jumps
12 Ground to Jump and Touch
12 Jump Switches

Equipment Needed: A Torpedo or Medium Weights

Cardio:

1/2/3/4:
Swing Snatch (R)
Push Press (R)
Swing Snatch (L)
Push Press (L)
... then ...
1 x Max Unbroken Torp Jacks
1 x Max Unbroken Jumping Lunges

No Equipment Needed: Bodyweight Workout

2 Rounds:
1 Minute Each:
Air Squats
Burpees
Lunges
Crunches
Push-Ups

No Equipment Needed: Bodyweight Workout

Cardio:

For 5 Minutes:
2(+2) Tuck Jumps
12 Gorilla Sweeps
2(+2) Sit-ups

...then...

For 5 Minutes:
10 OH Jumping Lunges w/ hands clasped behind head
20 Narrow Mountain Climbers
30 Jump and Touch

No Equipment Needed: Bodyweight Workout

Bodybuild:

5 Minutes:
6 Staggered Push-ups (R/L)
6 Tempo Reverse Plank Extensions (30X3)
12 Down Dog Shoulder Taps

5 Minutes:
5 Shrimp Squats (R/L)
8 Side Plank Reach Throughs (R/L)

No Equipment Needed: Bodyweight Workout

2 Cycles:
4 Intervals:
Tabata Push-ups

Then

3 Minutes:
8 Crossover V-Ups (4 per leg)
12 Leg Extensions
16 Bicycles
20 Flutter Kicks

No Equipment Needed: Bodyweight Workout

2 Rounds:
1 Minute:
3 Burpees
6 Narrow Mountain Climbers

1 Minute:
3 Squat Jumps
6 High Knees

1 Minute:
3 Predator Jacks
6 Ground to Jump and Touch

2 Minutes:
16 Forearm Plank Leg Lifts
16 Jumping Jacks

No Equipment Needed: Bodyweight Workout

"Bodybuild: 2 Rounds of Superset: Tempo Push-ups: 8-12 Reps (30x1), Slow 1-leg Mountain to Warrior 3 Transitions: 4 Reps per leg ... then ... 2 Rounds of Superset: Lateral Lunges: 16-20 reps (alternating sides w/ hands clasped behind head), Tempo Body Saws...

No Equipment Needed: Bodyweight Workout

3 Rounds:

16 Hovering Plank Arm Reaches
8 Back Extensions

2 Rounds:
8 Single Leg Glute Bridges (R/L)
20 Bicycles

1 Round:
10 Push-ups
20 Down Dog Shoulder Taps

No Equipment Needed: Bodyweight Workout

Lower Body Cardio:

2 Minutes:
10 Squat Jumps
10 Ground to Jump and Touch

2 Minutes:
10 Jumping Lunges
20 High Knees

2 Minutes:
10 Predator Jacks
5 Burpees

2 Minutes:
10 Jumping Lunges
20 High Knees

2 Minutes:
10 Squat Jumps
10 Ground to Jump and...