Equipment Needed: A Torpedo or Medium Weights

Cardio:

10-9-8-7-6-5-4-3-2-1:
Push Press
BO Row
Power Curls

-- after every set: complete:
2 Burpees
20 Torp Taps or 20 High Knees (alternate)
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 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

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15 Hang 2 OH
15 Push Press
2 (+2) Burpees: Up to 8 burpees

15 Plyo Swings
15 Thrusters
3 (+3) Mountain Jumps up up to: 12 Mountain Jumps

Cardio:

10-9-8-7-6-5-4-3-2-1:
Push Press
BO Row
Power Curls
*After every set:
2 Burpees
20 Torp Taps / 20 High Knees (alternate)
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
5 Renegade Rows (R/L)
7 Sumo DL High Pull, 5 Tuck Jumps
7 Toes to Torp with Slow Descent

Then

10 Snatches
10 Thrusters
10 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
1 min: Burpee + 2 Ground 2 Jump and Touch

Then

4 Minutes:
10 Lungers (R)
10 Swing Snatch (R)
10 Lungers (L)
10 Swing Snatch (L)
10 Predator Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Minutes:
10 Single Arm Push Press (R/L)
10 Single Arm Swing Snatch (R/L)
10 Goblet Squats

Then

4 Tabata Intervals: Upright Row
4 Tabata Intervals: Push-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Max Lunges in 60 Seconds

Then

in the shortest possible time - get to 100 total reps using:
(1) Air Squats
(2) Swings
(3) Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

2 Minutes:
6 Ground to Shoulder + Shoulder to OH (from a split position) (R/L)
16 Torp Jacks
... then ...
2 Minutes:
8 Triple Hop Lateral Twists
8 Air Squats
8 High Knees
... then ...
1 Minute:
Hang to OH + 2 Push Press

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:

For 3 Minutes:
10-8-6-4-2:
Thrusters
Snatches
-- in the remainder of 3:00: Air Squats

Then

For 3 Minutes:

3 Rounds:
20 Narrow Mountain Climbers
10 Push-ups
-- in the remainder of 3:00: Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats
(2) Burpees
(3) OH Lunges
(4) 2-point BO Row (switch hands at 30 seconds)
(5) Swings

... rest 1 minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
12 Lunge Twists (alternating sides)
20 Push Press

Then

2 Rounds:
9 Ground to Jump and Touch
6 Crossover Narrow Mountain Climbers
3 Burpees

Then

10 Renegade Complexes: 1 Push-up + 1 Renegade Row (R), 1 Push-up + 1 Renegade Row (...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
10-9-8-7-6-5-4-3-2-1:
Snatches
Push-Ups

3 Rounds:
15 Burpees
15 Squat Jumps
30 Tuck Crunches

Equipment Needed: A Torpedo or Medium Weights

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

1 Minute: Straight Leg DL
1 Minute: Plank *every 10 seconds complete 1 push-up

3 Minutes:
4 Half Burpees (just from high plank)
4 Squat Rocket Jumps
4 Curtsey Squats (R/L)

5 Minutes:
25 Swings
25 Russian Twists
25 Ground to ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
30 Seconds: Gorilla Rows (R/L)
30 Seconds: Sumo DL High Pull
... then ...
3 Minutes:
12 Swings
12 Front Squats
12 Push-Press
... then ...
30 Seconds: Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Minutes:
10 Goblet Lateral Lunges (alternate sides)
15 Swings

Then

2 Minutes:
10 Single Arm Staggered DL (10 on both R/L)
15 Forward Raise to Shoulder

1 Minute: Slow, controlled Bicycles

Equipment Needed: A Torpedo or Medium Weights

Cardio:

6 Rounds:
10 High Knees
2 Burpees

Then

6 Rounds:
6 Ground To Jump and Touch
6 Thrusters

Then

30 Russian Twists
1 Minute: Plank

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
5 Burpees
10 Predator Jacks
15 Jumping Lunges

Then

2 Rounds:
5 Push-ups
10 Crossover Narrow Mountain Climbers
15 High Knees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

100 Jump Switches
** 5 Squat Jumps after every 10
... then ...
75 Squat Jumps
**4 Snatches after every 15
... then ...
50 Snatches
**2 Burpees after every 5
... then ...
25 Burpees
**10 Jump Switches after every 5

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles: For 5 Minutes: 3-6-9-12 ... and so on and so forth:
Max Height Hinge Jumps/Hang to OH

Then

EMOM - 5 Minutes:
13 Thrusters, hold plank for remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
2 Minutes:
10 Ground to Jump and Touch
5 Hang to OH

Then

2 Minutes:
10 Swings
10 Push-Press

Then

1 Minute: 3 Predator Jacks + 3 Hinge Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

1 Minute:
2 Jumping Lunges + 1 Down and Up Rocket Jump

2 Minutes:
16 Torp Toe Touches
8 Thrusters

3 Minutes:
20 High Knees
10 Push-ups
20 Torp Jacks

4 Minutes:
10 Single Leg DL (R/L)
10 Curl and Press
10 Ground to Jump an...

Equipment Needed: A Torpedo or Medium Weights

Throwback Thursday

1 Minute: Burpees
... then ...
EMOM - 6 Minutes: 8 Swings
*In the remainder of each minute: max single arm muscle snatches (alternating every 3 reps)
... then ...
EMOM - 6 Minutes: 8 Push-ups
*In the remainder of each minute...