Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 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 Cycles:

5 Minutes:
12x 1 Ground to OH + 2 OH Lunges
9 2-point BO Row (R/L)
6 Burpees
... then ...
3 Minutes:
21 Swings
21 Sit-ups
... then ...
2 Minutes:
1(+1) Squat Jumps
2(+2) High Knees

Equipment Needed: A Torpedo or Medium Weights

Throwback Thursday

8x Tabata Snatches
8x Tabata Push-ups

Then

4 Rounds:
30 Seconds: Front Squats
30 Seconds: Torp Narrow Mountain Climbers

Then

8x Tabata Push Press,
8x Tabata Snatches

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
30 Seconds: Goblet Squats
30 Seconds: Sit-ups
30 Seconds: Swings
30 Seconds: Push Press
6 Minutes:
7 Swing Snatch (R/L)
5 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

5 Rounds:
2 Minutes:
20 Torp Lunges
*In remainder of those 2 minutes: Max Swing Snatch (alt. hands every 3 reps)

2 Minutes: 10 Toes to Torp with Slow Descent
*In remainder of those 2 minutes: Max Single Arm Thrusters (alt. hands every ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

10 Torp Russian Twists
3x 1 Push-up + 1 Burpee

10 Torp Russian Twists
10 Thrusters
3x 1 Push-up + 1 Burpee

10 Torp Russian Twists
10 Thrusters
20 Jumping Lunges
3x 1 PUsh-up + 1 Burpee

30 Hang to OH

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Burpees
30 Snatches (alternating)
40 Single Arm OH Lunges
50 Power Curls
60 Air Squats
... after completing each movement, before moving onto the next:
7 Ground to Jump and Touch
7 Predator Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:
3 Rounds:
30 Seconds: Goblet Squats
30 Seconds: Sit-ups

Then

3 Rounds:
30 Seconds: Swings
30 Seconds: Push Press

Then

4 Minutes:
7 Swing Snatch (R/L)
5 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio

5 Minutes:
16 Lunges
16 BO Row
8 Burpees

5 Minutes:
16 Thrusters
16 SLDL Jumps
16 Triple Hop Lateral Twist (8 R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:
1(+1) Tuck Jumps
2(+2) Thruster
3(+3) Sit-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:
3 Minutes:
18 Jumping Lunges
12 Push Press
6 Push-ups

3 Minutes:
12 2 Point BO Row (R/L)
18 Swings
24 Bicycles

4 Minutes:
10 Hinge Jumps
15 High Plank Swimmers
20 Forearm Plank Knee to Elbow (alternating)

Equipment Needed: A Torpedo or Medium Weights

Throwback Thursday

Cardio:

2 Minutes:
30 Flutter Kicks
4 Slow Toes to Torp
... then ...
7 Minutes:
10 Suitcase Staggered Deadlifts (R leg, L hand and L leg, R hand)
10 Hang to OH
20 Push Press
... then ...
2 Minutes:
30 Flutter Kicks
4 Slow ...

Equipment Needed: One Light to Medium Weight

Cardio:

3 Rounds:
30 Seconds: Thrusters
30 Seconds: Hang to OH
... then ...
2 Minutes:
8 Squat Jumps
4 Tuck Jumps
... then ...
1 Minute:
Upright Row
... then ...
4 Minutes:
9 SL Deadlifts
9 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

For 10 Minutes:
1(+1) Tuck Jumps
2(+2) Thrusters
3(+3) Sit-ups

Then

For 10 Minutes:
8 OH Drop Lunges
16 Swings
24 Narrow Mountain Climbers
32 Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
5 Minutes:
20 Lunges (add weight as needed)
20 BO Row (sub single arm as needed)
10 Burpees

5 Minutes:
20 Thrusters
20 Straight Leg DL Jumps
20 Triple Hop Lateral Twists (10 R/10 L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
7 Farmer Carry Split Squats (R/L)
7 2-point BO Row (R/L)

Then

5x 2 Wide Leg Ground to OH + 4 OH Lunges

Then

50 Jump Switches

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Minutes - as far as possible, then 4 minutes - as far as possible, then 6 minutes - as far as possible, then 8 minutes: as far as possible:

10 Toes to Torpedo
15 Single Leg Glute Bridges (R/L)
20 Squat Jumps
25 Swings
30 Push Press
35 Hig...

Equipment Needed: A Torpedo or Medium Weights

50 Reps of each:

Sumo Deadlift High Pulls
Swings
Jump and Touch
Jumping Lunges
Push Press
Hang Power Curls
Lizard Twists
Push-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio: 2 Minutes: 7 Swing Snatch (R/L), 7 Push-ups ... then ... 2 Minutes: 18 Push Press 9 Predator Jacks ... then ... 1 Minute: Air Squats (Rounds 1/3) or Plyo Jumps (Rounds 2/4)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Minutes:
12 Reps: Forearm Plank Knee to Elbow
12 x 1 Forward Lunge (R) + 1 Drop Lunge (R)
12 x 1 Forward Lunge (L) + 1 Drop Lunge (L)
9 Hang to OH
... then ...
1 Minute:
Reverse Plank (1)
Side Plank (R) (2)
Side Plank (L) (3)
High P...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
50/10, 40/20, 30/30, 20/40,10/50 Seconds:
Thrusters/Hang to OH

Then

2 Minutes: 8 Squat Jumps, 4 Tuck Jumps

Then

1 Minute: Upright Row

Then

4 Minutes: 9 SL Deadlifts, 9 Burpees

Then

1 Minute Upright Row

Then

2 Minutes: 8 Squat Jumps,...

No Equipment Needed: Bodyweight Workout

Cardio:

7 Burpees
2 Tuck Jumps
14 Air Squats
2 Tuck Jumps
21 High Knees
2 Tuck Jumps
... then ...
20 Unloaded Russian Twists

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

30 Seconds: Strict Upright Row
1 Minute: Sit-ups
30 Seconds: Push-ups
1 Minute: Alternating Staggered Deadlifts
6 x Tabata Intervals:
Gorilla Rows (alt. each interval)

Equipment Needed: A Torpedo or Medium Weights

THROW BACK THURSDAY

Cardio:

5 Minutes: Max Torp Thrusters
*EMOM: 7 Squat Rocket Jumps

5 Minutes: Max Lunges
*EMOM: 6 Torp Thrusters

5 Minutes: Max Torp Curl and Front Squat
*EMOM: 6 Burpees

5 Minutes: Max Burpees
*EMOM: Torp Curl and Front Squat