Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
1 Minute: Hang to OH (1)
Thrusters (2)
Russian Twists (3)
Hang Power Curls (4)

4 Minutes
21-15-9
Snatches
Hinge Jumps

No Equipment Needed: Bodyweight Workout

2 Rounds:
12 Lateral Reaches (alternating legs)
3 Burpees
12 Squat Jumps
3 Burpees

... then ...

2 Rounds:
Superman: max hold
20 Crunches (arms crossed bringing elbows to mid quad)

... at minutes 5, 10, 15:
8 Mountain Jump
4 Broad Jump + Hop Back

Equipment Needed: A Torpedo or Medium Weights

10-9-8 ... 3-2-1:
Bent Over Rows
Swings
Thrusters
(2x) Narrow Mountain Climbers

Bodyweight Workout. No Equipment Needed!

20 Shoulder Taps
10 Glute Bridges
20 Narrow Mountain Climbers
10 Leg Extensions into Skyscrapers

Bodyweight Workout. No Equipment Needed!

2 Rounds:

3 Minutes:
10 Side Plank Transitions
10 Supermans
10 Jumping Lunges
10 Predator Jacks

2 Minutes:
12 Squat Jumps
6 Burpees

3 Min:
6 RA Swing Snatch
6 LA Swing Snatch
6 RA Push Press
6 LA Push Press
Equipment Needed: A Torpedo or Medium Weights

2 Min:
12 Squat Jumps
4 Burpees

Equipment Needed: Torpedo

On minutes 1-3-5-9-11-13-15-17-19
7 Burpee Tuck Jumps (rest the remainder of the minute)

On minutes: 2-4-6-8-10-12-14-16-18-20:
15 Push Press
15 Air Squats (work for the entire minute and then start the burpee tuck jumps when the next minute turns over)

Equipment Needed: A Torpedo or Medium Weights

2 Rounds: 1 Minute of each: Swings, Torpedo Toe Touches, Front Squats, OH Torp Jacks, Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

1 Min Each:
Swings
Torpedo Toe Touches
Front Squats
OH Torpedo Jacks
Ground to Jump and Touch

No Equipment Needed: Bodyweight Workout

2 Rounds:
30 Seconds: Shoulder Taps
30 Seconds: Forearm Plank Leg Lifts
8 Tabata Intervals:
Air Squats (Round 1)
Bicycles (Round 2)

Equipment Needed: A Torpedo or Medium Weights

5 Rounds:
1 Min: Front Rack Lunges
1 Min: Sit-ups
...then...
30 Sec: Burpees
30 Sec: Ground to Jump & Touch
30 Sec: Thrusters
30 Sec: High Knees

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
1 Minute:
Lunges
1 Minute:
Sit-ups
... then ...
20 Seconds: Burpees
20 Seconds: Ground to Jump and Touch
20 Seconds: Air squats
20 Seconds: High Knees

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
2.5 Min:
20 Jump Switches
20 Skaters
10 Half Burpees
2.5 Min:
5×1 Push Up + 2 Mountain Climbers
5×6 Shoulder Taps + 2 Reach Backs

No Equipment Needed: Bodyweight Workout

2 Rounds:
2.5 Min:
20 Jump Switches
20 Skaters
10 Half Burpees
2.5 Min:
5x1 Push Up + 2 Mountain Climbers
5x 6 Shoulder Taps + 2 Reach Backs

Equipment Needed: A Torpedo or Medium Weights
2 Cycles:
6 Rounds:
30 Seconds: Burpees
30 Seconds: Predator Jacks
… then …
4 Minutes:
15 Straight Leg DL
15 Front Squats
15 Swings

Equipment Needed: A Torpedo or Medium Weights
2 Rounds:
5 Minutes:
12 Lunge Twists
8 Single Leg DL (R)
8 Single Leg DL (L)
12 Push Press
5 Minutes:
30 Bicycles
20 Leg Extensions
10 Skyscrapers

No Equipment Needed: Bodyweight Workout

4 Rounds:
30 Seconds: Narrow Mountain Climbers
30 Seconds: Shoulder Taps
1 Minute: Air Squats
1 Minute: Sit-ups
2 Minutes: 8 Mountain Jumps, 8 R-Leg Glute Bridge, 8 L-Leg Glute Bridge

No Equipment Needed: Bodyweight Workout

16-12-8:
Curtsey Lunges (alternating sides)
Leg Extensions

... then ...

8-12-16:
Side-Plank to Side-Plank Transitions
Squat Jumps

... then ...

10 Tuck Jumps

No Equipment Needed: Bodyweight Workout

4 Rounds:
1 Minute at each station:
Jump Switches
Sit-ups
Push-ups
Lunges
Burpees

Bodyweight Workout: No Equipment Needed

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

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

20 Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
30 Seconds: BO Row
30 Seconds: Power Curls
8 x Tabata Intervals:
Air Squats (1)
Bicycles (2)
Superman's (3)
Mountain Jumps - Hold High Plank in Rest (4)

Equipment Needed: A Torpedo or Medium Weights

50 Snatches
* EMOM - 6 Jumping Lunges
... then ...
50 Sit-ups
*EMOM - 5 Push-ups
...then...
50 Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

2 Minutes:
7 Hang to OH
7 Thruster

2 Minutes:
16 Jumping Lunges
32 Narrow Mountain Climbers

1 Minute: Burpees

5 rounds:
1 Minute: 1 Burpee + 1 Double Hop Lateral Twists each side
1 Minute: 1 Burpee, 10 High Knees