Cardio:

3 Cycles (12 Minutes):
3 Minutes:
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:
(1) Swings
(2) Hovering Swimmers
(3) 3 Ground to Jump and Touch + 6 High Knees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Cycles:

60-40-20 seconds:
Thrusters
Predator Jacks

...then...

3 minutes:
12 Ground to Shoulder +
FR Lunge (alt.)
18 Leg Lifts (alt.)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

5 Rounds EMOM:
(1) 7 SA Swings 5 SA Thrusters, 3 SA Burpee Ground to OH (R)
(2) 40 Sec: Predator Jacks
(3) 7 SA Swings, 5 SA Thrusters, 3 SA Burpee Ground to OH (L)
(4) 40 Sec: Push Ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

20 Torp Jacks
2 Mountain Jumps
2 Leg Extensions
20 Power Curls
4 Mountain Jumps
4 Leg Extensions
20 Goblet Reverse Lunges (alt)
6 Mountain Jumps
6 Leg Extensions
20 BO Row
8 Mountain Jumps
8 Leg Extensions

Then carry on with the sequence ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Squat Rocket Jumps
9 Predator Jacks
12 Jumping Lunges
... then ...
30 Narrow Mountain Climbers
...then...
2 Rounds:
3 Push-Ups
6 Plank Jacks
9 (2 Jumping Jacks + 4 High Knees)
... then ...
30 Bicycles

Equipment Needed: A Torpedo or Medium Weights

Cardio:

20-16-10:
Snatches (switch arms at half)
Single Arm Push Press (switch arms at half)
Dead Jacks

** On Minutes 4,8,12,16:
8 Upright Rows
4 Burpees
2 Tuck Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

12-9-6: Snatches (switch arms at half)
Single Arm Push Press (switch arms at half)
Dead Jacks

** On Minutes 2:30, 5:00, 7:30:
4 Upright Rows
3 Burpees
2 Tuck Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds
1 Minute: Wide Leg SLDL
30 Seconds: Narrow Mountain
Climbers
1 Minute: Power Curls
30 Seconds: Predator Jacks
1 Minute: 2-point Bent Over Row
(30 R/30 L)
30 Seconds: Burpees
... then ...
1.5 Minutes:
2(+2) Air Squats
2(+2) Pu...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
2 Rounds:

100 Jump and Touch
*every 30 seconds
2 Burpees

50 Ground 2 Jump and Touch
*every 30 seconds:
2 Burpees

25 Thrusters
*every 30 seconds:
2 Burpees

then in the remainder of 10 min:
2 Burpees
4 Thrusters
6 Ground 2 Jump an...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

4 min:
12 Straight Leg DL
10 Front Squats
8 Push Press
6 Burpees
2 Burpee Clusters

1 min (alternating):
30 Seconds:
Hollow Hold + 30 Seconds Reverse Plank (1/3)

30 Seconds:
Back Extension Hold + 30 Seconds: Mountain Jumps (2/4)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Squat Rocket Jumps
9 Predator Jacks
12 Jumping Lunges
... then ...
30 Narrow Mountain Climbers
...then...
2 Rounds:
3 Push-Ups
6 Plank Jacks
9 (2 Jumping Jacks + 4 High Knees)
... then ...
30 Bicycles

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds:

EMOM:
Minute 1: 5 Burpees
Minute 2: 5 Burpees, 6 Sprinter Jumps (3 R, 3L)
Minute 3: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead
Minute 4: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead, 5 Thrusters
Minute...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

4 Minutes:
12 Front Squats
12 Push Press
12 Snatches (alt.)
12 Swings
12 Sit-Ups

1 Minute: Burpees

No Equipment Needed: Bodyweight Workout

Cardio:

2 Rounds:

5 MIN EMOM :
12 Burpees

5 MIN:
12 Leg Extensions
24 Squat Jumps
12 Sit Ups
24 Jumping Lunges

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

4 minutes:
12 Front Squats
12 Push Press
12 Snatches (alt.)
12 Swings
12 Sit-Ups

1 minute:
Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

10 Toes to Torpedo
...then...
20 Shoulder Taps
10 Toes to Torpedo
...then...
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
40 Air Squats
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
50 Chair Dips
40 Air Squat...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

18/12/9 - 12/9/6 - 9/6/3:

Swings
Squat Jumps
Upright Row

On Min 16, 12, 8, 4:
6 Clusters

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Waves:

4 min:
1-2-3...so on and so forth:
Burpee Rocket Jumps
Swing Snatch (R)
Swing Snatch (L)
Push Up
Crossover V-Up (R hand L foot)
Crossover V-Up (L hand R foot)
*At the 4:00 minute mark - work back down the ladder
*At 9:00 minut...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
4 Tabata Intervals: Torp Dead Jacks
4 Tabata Intervals: Half Skyscrapers

1 Min: Burpees

4 Tabata Intervals: Torp Taps
4 Tabata Intervals: Top to Top Push Press

1 Min: Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

21-15-9:
Thrusters
Snatches
Jumping Lunges
*After each rep count on the ladder:
20 SINGLE Hop + Lat Twist (10R, 10L)
6 Duck Unders
*When complete, start over with 12-9-6

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds:
10 Sumo DL High Pulls
10 Push Press
10 OH Lunge

...Then...

2 Rounds:
15 Hang to OH
15 Mountain Jumps

...Then...

1 Round: 20 Curtsey Squats (alt.)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:

3 Minutes: Thrusters - every time you break, complete 3(+3) Broad Jump + Step Back

Then

3 Minutes: Sit-ups - every time you break, complete 3(+3) Burpees

Then

3 Minutes: Swings - every time you break, complete 3(+3) Broad Jum...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

4 minutes:
6 Tuck Jumps
12 Weighted Dead Bugs
18 Squat Jumps, 24 Swings
30 Shoulder Taps

1 minute: Torp Taps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:
EMOM - 4 Minutes:
(1) 10-14 Burpees
(2) 15-20 Goblet Squats
(3) 20-25 Jumping Lunges
(4) 20-25 Swings
... then ...
1 Minute: Plank Hold