No Equipment Needed: Bodyweight Workout

5-4-3-2-1:
Push-up
Unloaded Kneeling OH Press (double reps)
... then ...
10-8-6-4-2:
Mountain Jumps
Squat Jumps
... then ...
25-20-15-10-5:
High Knees
Jump and touch

Equipment Needed: A Torpedo or Medium Weights

5-4-3-2-1:
Half Kneeling Strict Press (R)
Half Kneeling Strict Press (L)

10-8-6-4-2:
Push-ups
Mountain Jumps

25-20-15-10-5:
High Knees
Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

2 Minutes: Sit-ups

7 Minutes:
21 OH Torp Jacks
15 OH Lunges
9 Thrusters

2 Minutes: Sit-ups

7 Minutes:
21 Torp Jacks
15 SL Deadlifts
9 Hang to OH

2 Minutes: Sit-ups

Equipment Needed: A Torpedo or Medium Weights

2(+2) Renegade Rows (alternating for a total count)
9 Hinge Jumps

...after completing 10 Rows and 9 Hinge Jumps

3 Rounds:
20 Narrow Mountain Climbers
3 Burpees
...then start back over at 2 rows

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

2 Minutes:
6 R-Arm Swing Snatches
6 L-Arm Swing Snatches
12 Push-Press

2 Minutes:
6 Push-Ups
6 Mountain Jumps
12 Jumping Lunges

1 Minute: Swings

No Equipment Needed: Bodyweight Workout

2 Rounds:
12 Tidwells
12 Triple Hop Lateral Twists
12 Half burpee + 2 Squat Jumps

2 Rounds:
12 R-Leg Plyo Jump
12 L-Leg Plyo Jump
12 Jump Switches

...THEN...
20 Ground to Jump and Touch

No Equipment Needed: Bodyweight Workout

3 Rounds:

30 Seconds: Hovering Shoulder Taps
30 Seconds: Mountain Jumps
30 Seconds: Supermans

1 Minute 50 Seconds: 3 Tuck Jumps, 8 Air Squats, 12 Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

5 Rounds:

30 Seconds: Sprinter Row (R)
30 Seconds: Sprinter Row (L)
30 Seconds: Power Curl and Press

2.5 Minutes:
4 Tuck Jumps
8 Swings
12 High Knees

No Equipment Needed: Bodyweight Workout

7 Lateral Lunges (R)
7 Lateral Lunges (L)
20 High Knees
7 Squat Jumps
7 Ground to Jump and Touch
20 High Knees
**on minutes 3-6-9: stop and complete 5 Burpees before resuming

Equipment Needed: A Torpedo or Medium Weights

11 Lateral Lunges (R)
11 Lateral Lunges (L)
22 Torp Runs
11 Squat Jumps
11 Ground to Jump and Touch
22 Torp Runs

**on minutes 4-8-12-16: stop and complete 7 Burpees before resuming

No Equipment Needed: Bodyweight Workout

EMOM -
4 Minutes:
8 Forearm Plank Swimmers (R Leg + L Arm Extensions etc.)

**for the remainder of each minute: Max High Knees**
1 Minute: Max Air Squats

EMOM - 4 Minutes: 8 Mountain Jumps
**for the remainder of each minute: Max Bicycles**
1 Minute: Ma...

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:

EMOM - 5 Minutes: 7 Swings
*for the reminder of the minute:
Max Snatches (3R, 3L)

EMOM - 5 Minutes: 7 Push-ups
*for the remainder of the minute:
Max Push Press (3R, 3L)

No Equipment Needed: Bodyweight Workout

5 Burpees
10 Push-ups
15 Squat Jumps
20 Ground to Jump and Touch
25 High Knees
30 Jump and Touch

...work as far up the ladder as possible in 1 minute, then start over and go for 2 minutes, then again for 3 minutes, then finally for 4 minutes.

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

1 Minute: Plank (1/3) or Reverse Plank (2/4)
1 Minute: BO Rows
1 Minute: Swings
1 Minute: Push Press
1 Minute: Thrusters

Equipment Needed: A Torpedo or Medium Weights

1(+1) Thruster

Then

4 Tuck Jumps
8 Snatches
12 Plank Jacks

** at minutes: 4-8-12-16: stop and complete 20 unloaded toe touches before resuming

No Equipment Needed: Bodyweight Workout

4 Rounds:
For 3 Minutes:
1 (+1) Burpee
2(+2) Jumping Lunges

1 Minute:
1(+1) Push-up,
2(+2) Narrow Mountain Climbers

1 Minute:
1(+1) Sit-up
2 (+2) Crunches

- start each new round over at the beginning.

Equipment Needed: A Torpedo or Medium Weights

2 Minutes
8 SB Straight Leg DL
8 SB Push Press Throws

2 Minutes
8 Mountain Jumps
8 Reach Backs

1 Minute
1 L-Lunge
1 R-Lunge
1 Squat Jump (for max height)
1 Burpee

No Equipment Needed: Bodyweight Workout

2 Rounds:

2.5 Minutes:
16 Squats
8 Tuck Jumps

2.5 Minutes:
16 Leg Extensions
8 Mountain Jumps

Equipment Needed: Torpedo

4 Rounds:
3 Minutes:
2 Burpees
20 Narrow Mountain Climbers
2 Burpees
20 High Knees
2 Burpees
20 Hinge Jumps

1 Minute:
Forearm Plank Hip Swivels

1 Minute:
10 Torp Jacks + 10 OH Torp Jacks

Equipment Needed: A Torpedo or Medium Weights

20 Snatches
20 OH Lunges
20 Swings
20 Push-Press
20 Leg Extensions

No Equipment Needed: Bodyweight Workout

10 Triple Hop + Lateral Twists
10 Lateral Lunges (alternating sides)
10 R-Leg Plyo DL Jumps (L)
10 R-Leg Plyo Deadlift Jumps (R)
10 Push-ups
10 Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

5 Rounds:

3 Min:
12 Straight Leg DL
9 Hang Power Curl
6 Press (mod push press as needed)
3 Thrusters

1 Min: Max Burpees

No Equipment Needed: Bodyweight Workout

1 Round:
12 Ground to Jump and Touch
9 Push-ups
6 Mountain Jumps

... then ...

10 Burpees
20 Skaters

15-12-9-6-3 REPS:
Burpees
Sit-ups

... then ...

3-6-9-12-15 REPS:
Straight Leg DL
Push Press