Equipment Needed: A Torpedo or Medium Weights

Cardio:

50 Single Arm Push Press
50 Hinge Tuck Jumps
50 Burpees
50 Sumo Deadlift High Pulls

...then, in remaining time: 1-2-3-4-5 ... :
Single Arm Push Press
Hinge Tuck Jumps
Burpees
Sumo Deadlift High Pulls

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15-12-9-6-3:
Thrusters
Straight Leg High Pull

... then ...

3 Rounds:
16 OH Lunges
8 Renegade Rows (4 R/L)
4 Burpees
... then ...
50 Jump Switches
50 High Knees
... then ... reverse your way back out starting with 4 Burpees
... then...

Cardio:

2 Cycles:

3 Rounds:
40 seconds: Upright Row (1/3) or Push-ups (2/4)
20 seconds: Burpees

...then...

2 minutes:
5 Swing Snatch (R)
5 SA Push Press (R)
5 Swing Snatch (L)
5 SA Push Press (L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:

3 Rounds:
40 seconds: Upright Row (1/3) or Push-ups (2/4)
20 seconds: Burpees

...then...

2 minutes:
5 Swing Snatch (R)
5 SA Push Press (R)
5 Swing Snatch (L)
5 SA Push Press (L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Conditioning:
20-15-10:
Thrusters
Ground to Shoulder
Hang to OH

*After every round, complete:
30 sec: Crunches
30 sec: Crossover Crunches (R)
30 sec: Crossover Crunches (L)

* *Upon finishing the ladder, complete 100 Jump Switches bef...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Conditioning:
12-9-6:
Thrusters
Ground to Shoulder
Hang to OH

*After every round, complete:
30 sec: Crunches

*Upon finishing the ladder, complete 50 Jump Switches before starting over*

Equipment Needed: A Torpedo or Medium Weights

Week of Legends

Cardio:

"Alchemy PYL"
21-15-9:
Thrusters
Snatches
Burpees

*After every round:
7 Broad Jump + Triple Hop Back
14 Sit Ups
21 Chair Taps

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!

Cardio:

"The March"

4 Rounds:
1 Minute: 1 Burpee + 2 Ground to Jump and Touch

4 Minutes:
14 Lunges (alt.)
10 Lateral Lunges (R)
10 Lateral Lunges (L)
*Each time the weight is put down, complete:
3x (1 Burpee + 2 Ground to Ju...

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!!
EMOM - 5 Minutes: 7 Suitcase Deadlifts (R/L) + 7 Upright Row
... then ...
EMOM - 5 Minutes: 7 Thrusters (R/L) + 7 Hang to OH
... then ...
EMOM - 5 Minutes: 7 Single Arm Hang Power Clean (R/L) + 7 Strict Press (two hands)
... th...

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!

12 Swing Snatch (6 R, 6 L)
9 Push-ups
6 Hang to Shoulder (3R, 3L)
3x 1 Strict Hang to OH + 1 Thruster

**After every round,
complete 10 Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!!
Cardio:

18 Swing Snatch (9 R, 9 L)
15 Push-ups
12 Hang to Shoulder (6 R, 6 L)
9x (1 Strict Hang to Overhead + 1 Thruster)
6 Ground to Jump and Touch

*After every movement stop and complete:
21 Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!!

Cardio:

AFAP:
5-4-3-2-1:
Burpees
Down + Up Rocket Jumps
... Rest 30 seconds

... then ...

AFAP:
5-4-3-2-1:
Sumo Deadlift High Pulls
(2x) Jumping Lunges
... Rest 30 seconds, then start over

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

1 Minute: Max Thrusters
1 Minute: Max Swings
... then ...
2 Minutes: Max Thrusters
*Every time you break, 6 Burpees, 12 Mountain Jumps
2 Minutes: Max Swings
*Every time you break, 6 Burpees, 12 Mountain Jumps
... then ...
3...

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

2 Rounds:
10 Bent Elbow Drop Lunges
14 Curls
... then ...
2 Rounds:
8 OH Tricep Extensions
12 Strict Press
... then ...
2 Rounds:
10 2-point BO Row (R/L)
... then ...
20 Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio: 10-9-8-7-6-5-4-3-2-1:
Hang to Shoulder
Push Press
Goblet Squats
*BEGIN each round with 8 Burpees
*When ladder is completed:
1 x Max Effort Push-ups

...Then start back up the ladder from 1

Equipment Needed: A Torpedo or Medium Weights

Cardio:

22-16-10:
Rotational Ground to OH (alternating)
Squat Jumps
Sumo Deadlift High Pull
Torpedo Russian Twists
*On minutes 4, 8,12,16:
20 NMC
10 Mountain Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:

10 Min (AFAP):
3 Rounds:
1 Burpee
3 (2 Squats + Squat Rocket Jump)
6 Swing Snatch (R/L)

2 Rounds:
2 Burpees
6 (2 Squats + Squat Rocket Jump)
12 Swing Snatch (R/L)

1 Round:
3 Burpees
9 (2 Squats + Squat Rocket Jump)
18 Sw...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

10 Min (AFAP):

3 Rounds:
1 Burpee
3 (2 Squats + Squat Rocket Jump)
6 Swing Snatch (R/L)

2 Rounds:
2 Burpees
6 (2 Squats + Squat Rocket Jump)
12 Swing Snatch (R/L)

1 Round:
3 Burpees
9 (2 Squats + Squat Rocket Jump)
18 Swing Snatch (...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
12-9-6:
Swings
Ground to Shoulder
Torpedo Russian Twists

*On minutes 3, 6, 9:
20 NMC
10 Mountain Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Cycles:

2 Tabata Intervals: Jumping Lunges
2 Tabata Intervals: Snatches (R)

...then...

40 seconds: Squat Jumps
20 seconds: Rest

...then...

2 Tabata Intervals: Dead Jacks
2 Tabata Intervals: Snatches (L)

...then...

40 secon...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

2 minutes:
10 Suitcase Deadlifts (R/L)
10 Single Arm Power Curls (R/L)

2 Minutes:
10 Upright Rows
15 Squat Jumps

1 Minute:
10 High Knees,
10 Single Hop Lateral Twists

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Swings, 20 Thrusters, 5 Burpee Rocket Jumps
15 Swings, 15 Thrusters, 5 Burpee Rocket Jumps
10 Swings, 10 Thrusters, 5 Burpee Rocket Jumps
5 Swings, 5 Thrusters, 5 Burpee Rocket Jumps
*Aim to complete the full sequence as fast as possible...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Minutes:

12-10-8-6-4-2:
Hang Squat Cleans
Sumo Deadlift High Pull
Torpedo Toe Touches (x2)
Flutter Kicks (x2)
*Upon finishing, work back up the ladder

1 Minute (alternating):
Swings
Hovering Swimmers

Cardio:

2 Cycles:
3 minutes:
8 Ground to Shoulder + Shoulder to Overhead
12 Plyo Swings
16 OH Torp Jacks

...then...

2 Rounds:
30 seconds: Shoot Throughs
30 seconds: Side Plank