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

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...

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

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...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
21-15-9:
Thrusters
Hang Power Cleans
...then...
9-15-21:
Swings
Push Press
...then...
21-15-9:
Snatches (alt.)
Jumping Lunges

Equipment Needed: A Torpedo or Medium Weights

Cardio:
75 Push Press
50 Snatches (alt. every 5 reps)
25 Straight Leg Lift to Skyscraper
*Every 3 minutes, complete:
20 Jump Switches
3 Tuck Jumps

*NOTE: If you complete the sets of 50, repeat with 30 reps of each. If you completes the sets of 30,...

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... ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

30 Swings
25 Broad Jumps
20 Push-Ups
15 Hang 2 OH
...then...
50 Triple Hop + Lateral Twists

Equipment Needed: A Torpedo or Medium Weights

Cardio:
BODYWEIGHT WEDNESDAY:
10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Push-Ups
Ground to Jump and Touch
...then...
3 Rounds:
10 V-Ups
20 Lizard Twists
*EOMOM: 4 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
4 Minutes:
20 Sit-Ups
20 Sumo DL
15 Skyscrapers
1 Minute:
4 Predator Jacks
12 Ground 2 Jump & Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

1-2-3-4-5-6-7-8-9-10 reps:
Swings
Hinge Jumps (x2)
...then...
21 Hang Power Cleans
...then...
2-4-6-8-10 reps:
Push-Ups
Mountain Jumps
...then...
21 Hang Power Cleans
...then...
3 Rounds:
8 OH Torp Jacks
8 Torp Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio: (27 Minutes)

2 Cycles:

12 min:
BUY IN:
4 Rounds:
7 Thrusters
5 Burpees
...then...
AMRAP to 10:00:
10 FC Deadlifts (R/L)
20 Squat Jumps
10 Hang to Overhead
...then, in the final 2:00:
20 Flutter Kicks
10 Leg Extensions
***REST 3 M...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
2 Cycles:
5 Minutes:
12 Hang to Overhead
18 Hang Power Cleans
5 Burpees

5 Minutes:
12 Leg Extensions
16 Swing Snatch (8 R/L)
5 Tuck Jumps (Done one at a time for maximum height)

Equipment Needed: A Torpedo or Medium Weights

Cardio (21 minutes):
EMOM - Rotating through three movements:
25 Swings
10-15 Hang 2 OH Lunges (alt.)
12-15 Burpee Star Jumps
(7 full rounds through the three movements)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
4 Min:
10 Burpee Deadlifts
16 Torpedo Push Press
Max Unbroken Squat Jumps

30 sec: High Knees
30 sec: Jumping Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
4 Min:
10 Burpee Deadlifts
16 Push Press
Max Unbroken Squat Jumps

30 sec: High Knees
30 sec: Jumping Jacks...

Equipment Needed: A Torpedo or Medium Weights

Cardio: (12 minutes)
15-12-9:
Thrusters
Swings
Hang to Overhead
Burpees

*After each round:
10 BO Row
5 Ground 2 Jump & Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:
21-15-9:
Thrusters
Swings
Hang to Overhead
Burpees

*After each round: 10 BO Row, 5 Ground 2 Jump & Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Buy-In:
3 Rounds:
4 Burpees
20 Torp Taps
...then...
15-12-9-6-3:
Thrusters
Swing Snatch (alt. every 3)
OH Lunges
...then...
4 reps of every movement in whatever time remains:
Burpees
Torp Taps (x2)
Thrusters
Swing Snatch (R/L)
OH Lun...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

5 Max Height Tuck Jumps
10 Hang to Overhead
15 Strict Press
20 SLDL
25 Hovering Shoulder Taps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

12-9-6:
Squat Cleans
Hang to OH
Straight Leg Ground 2 Shoulder
High Knees (x2)
Crossover V-Ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

21-15-9:
Hang Squat Cleans
Hang to OH
Straight Leg Ground to Shoulder
High Knees (x2)
Crossover V-Ups

Equipment Needed: A Torpedo or Medium Weights

Cardio
2 Rounds AFAP:
20 Hang to Shoulder
12 Max Height Hinge Jumps
15 Push Press
12 Max Height Hinge Jumps
5 Burpee Clusters
12 Max Height Hinge Jumps

1 Rounds:
21 Swings
42 Air Squats

1 Min Plank

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Cycles: AFAP:
30 Torp Hang to Shoulder
12 Max Height Hinge Jumps
20 Torp Push Press
12 Max Height Hinge Jumps
10 Torp Burpee Clusters
12 Max Height Hinge Jumps
...then...
2 Rounds:
21 Swings
42 Air Squats
... then ...
1 Minute Plank