Bodyweight: No equipment Needed

4 x Tabata Squats
4 x Tabata Push-ups

2 Minutes:
8 Leg Extensions
8 Glute Bridges
8 Ground to Jump and Touch

4 x Tabata Push-ups
4 x Tabata Squats

2 Cycles:
5 Minutes:
8 Snatches
8 Burpees

5 Minutes:
16 Abmat Sit-ups
8 Floor Jumps (Modification: hinge jump for max height with focus on hip, knee and ankle extension)

No Equipment Needed: Bodyweight

5 Minutes:
4 Down and Ups
4 High Plank to Forearm Plank Transitions
8 Triple Hop Lateral Twists

5 Minutes:
4 Single Leg Glute Bridge (R/L)
8 Sit-ups
20 Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

21-18-15-12-9-6-3:
Swings *After each set, complete 2 rounds:
4 Torp Ground to Shoulder + Push Press,
10 High Knees

No Equipment Needed: Bodyweight

10-8-6-4-2:
Ground to Jump and Touch
** after each set, complete: 2 Rounds:
3 Burpees
6 Mountain Jumps
3 Squatting Tuck Jumps

Equipment Needed: A Torpedo or Medium Weights

7 Minutes:
1(+1):
Thruster
Burpee
Swing
Lateral Lunge (R)
Lateral Lunge (L)

6 Minutes:
3 Tuck Jumps
6 Push-ups
9 Air Squats
12 Ground to Jump and Touch

... 7 Minutes:
1(+1) Thruster
Burpee
Swing
Lateral Lunge (R)
Lateral Lunge (L)
*Start back o...

Equipment Needed: A Torpedo or Medium Weights

4 Minutes:

4 R-Arm Thrusters
4 L-Arm Thrusters
4 R-Arm Hammer Swings (CENTER HANDLE)
4 L-Arm Hammer Swings (CENTER HANDLE)

30 Seconds: Predator Jacks
30 Seconds: High Knees

Bodyweight Workout: No Equipment Needed

15-10-5:
Back Extensions
Burpees

... 5-10-15:
Unloaded Russian Twists (feet elevated)
Crunches

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:
6 Renegade Rows (R)
6 Renegade Rows (L)
6 Torpedo Burpee Ground to OH

... 30-20-10:
Torpedo Russian Twists
Crunches

Bodyweight: No Equipment Needed

2 Rounds:
30 Seconds:
High Knees

2 Minutes:
10 Mountain Jumps
10 Toe Touches

30 Seconds:
Jumping Jacks

2 Minutes:
10 Mountain Jumps
10 Toe Touches

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

30 Seconds:
High Knees

2 Minutes:
6 Snatches (R)
6 Snatches (L)
6 Push Press (R)
6 Push Press (L)

30 Seconds:
Jumping Jacks

2 Minutes:
10 Mountain Jumps
10 Torpedo Toe Touches

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

2 Minutes:
12 Back Extensions
6 Push-ups
24 Down Dog Butt Kicks

... 2 Minutes:
12 Lizard Twists
6 Glute Bridges
24 Flutter Kicks

... 1 Minute:
Lunges

Bodyweight: No Equipment Needed

2 Rounds:

2 Minutes:
12 Back Extensions
6 Push-ups
24 Down Dog Butt Kicks

2 Minutes:
12 Lizard Twists
6 Glute Bridges
24 Flutter Kicks

1 Minute: Lunges

Equipment Needed: A Torpedo or Medium Weights

30 Seconds: Torp Russian Twists
30 Seconds: Torp Ground to Shoulder
30 Seconds: Narrow Mountain Climbers
30 Seconds: Torp Layback Presses
Then

1 Minute: Predator Jacks

Then

1 Minute: Torp Hollow Plank Hold (hands on outer handles of Torpedo)

Bodyweight Workout: No Equipment Needed

30 Seconds: Russian Twists
30 Seconds: Ground to Jump and Touch
30 Seconds: Hovering Shoulder Taps
30 Seconds: Layback Overhead Sweeps

... then ...
1 Minute: Skaters

... then ...
2 Minutes: 3 Push-ups + 3 Mountain Jumps

Bodyweight Workout: No Equipment Needed

3 Rounds:

1 Minute:
4 Single Leg Glute Bridges (R/L)

2 Minutes:
12 Lunges
4 Burpees

20 Seconds: Fast Feet

No Equipment Needed: Bodyweight Workout

Bodyweight:

2 Cycles:
4 Intervals:
Tabata Narrow Mountain Climbers (hold one knee up to the nose in alternating rest windows)

Then

3 Minutes:
8 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (4 per leg)
12 Leg Extensions
16 ...

Equipment Needed: A Torpedo or Medium Weights

2 Cycles:
8 Intervals: Tabata BO Rows

Then

6 Minutes:
12 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (6 per leg)
12 Snatches
24 Leg Extensions
24 Jumping Lunges
48 Bicycles
48 Torp Runs (one foot on Torp, then jump a...

Bodyweight:

2 Rounds:
1 Minute at each station:
Plank
No Equipment Needed: Bodyweight Workout

Push-ups
Hinge Jumps
2 Good Mornings + 8 Butt Kicks
Triple Hop Lateral Twists

Equipment Needed: Torpedo or Medium Weights

4 Rounds:

1 Minute at each movement:
Push Press
Snatches
Air Squats
Swings
Power Curls

Equipment Needed: A Torpedo or Medium Weights

EMOM - 10 Minutes:
5 Squat Tuck Jumps

...remainder alternate between:
Sit-ups
Goblet Squats
BO Rows

... then ...

EMOM - 10 Minutes:
5 Push-ups

...remainder alternate between:
Sit-ups
Goblet Squats
BO Rows

No Equipment Needed: Bodyweight Workout

EMOM - 10 Minutes: 4 Tuck Jumps ... in the remainder of each minute complete max reps alternating between: Sit-ups/Air Squats/Skaters

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
6 Rotating Ground to OH (R)
6 Rotating Ground to OH (L)
6 x 3 Press + 1 OH Lunge (alternating lunge legs)
... then...
2 rounds:
20 Swings
10 Burpees

No Equipment Needed: Bodyweight Workout

2 Rounds:
3 Minutes:
12 Shoot Throughs
6 High Plank to Forearm Plank Transitions
12 Curtsey Squats (alternating),
6 Single Leg Glute Bridges (R/L)
... then ...
30 Seconds: Push-ups
30 Seconds: Jumping Lunges
1 Minute Burpees