Cardio:
4 Cycles:

30-20-10 seconds:
Deadlifts
Burpees
...then...
3 minutes:
9 Torp Hang to OH
9 Thrusters
9 V-Ups

Strength:

6 Min:
12 Arnold Press (R/L)
12 Tempo Curls (30X1)
12 Single Torp (double hand) Forward Raises
10 Push-Ups

1 Minute: Airplane Rows (30 sec R/L)

3 Rounds:
40 Sec: Strict Press
20 Seconds: Torp Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20-16-12-8-4:
Pendulum Lunges
S.L. DL Jumps
Reach Backs
Crossover NMC

*EMOM: 4 Squat Jumps

Equipment Needed: A Torpedo or Medium Weights

Strength:
2 Rounds:
10-15 Upright Rows
10-12 BO Row
8-10 OH Strict Press
10-15 Couch Dips
...then...
1 Minute: Sit-Ups
...then...
2 Rounds:
10 Bulgarian Split Squats (R)
5 Bulgarian Split Squat Jumps (R)
...then repeat on the L

Equipment Needed: A Torpedo or Medium Weights

Circuit:
4 Cycles:
2 minutes:
AFAP: 1-2-3:
Snatch Reverse Lunges (R)
Snatch Reverse Lunges (L)
*In remaining time: Burpees
...then...
2 minutes:
AFAP: 2 Rounds:
10 Thrusters
5 Tuck Jumps
...in remaining time: Burpees
...then...
1 minute: ...

Cardio:

10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Push-Ups
Ground to Jump and Touch
...then...
3 Rounds:
10 Leg extensions
10 sit ups
*EOMOM: 4 Burpees

Strength - Lower Body:

16 Front Rack Lunges (R)
16 Front Rack Lunges (L)
... immediately into 32 Jumping Lunges

... then ...
3 rounds:
5 Windmills (R)
5 Windmills (L)
... immediately into: 10 Down and Up Rocket Jumps

** On the seond time through, only complete 2 Rounds of Windmills, and ...

Cardio:

8x Tabata:
Jumping Lunges
Abmat Sit-ups w/ anchored feet
Swings
Push-ups
Upright Rows

Equipment Needed: A Torpedo or Medium Weights

Strength - Full Body:
3 Turkish get up (R)
6 Single Torp Push Press (R)
9 Burpees
... then ...
repeat on LEFT
... then ...
1 x Hollow Hold
... then ...
2 Rounds:
20 Front Rack Lunges
10 Single Leg Deadlifts
... then ...
1 x Max Push-ups

No Equipment Needed: Bodyweight workout.

Cardio

4 Rounds:

3 Minutes:
30 Narrow Mountain Climbers
20 Crossover V-ups (alt.)
10 Burpees

2 Minutes:
12 Jumping lunges
12 Ground to Jump and Touch
12 Jump Switches

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds:
10 Swings
10 Snatches (alt.)
...then...
3 Rounds:
10 Thrusters
10 Mountain Jumps
...then...
3 Rounds:
20 Crunches
10 Leg Extensions
... then ...
30 Single Arm OH Lunges (switch hands at 15 reps)

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:
11 Torpedo Pull-Overs
11 Single-arm Upright Row (R/L11)
Floating Leg Box Dips(R/L)
... then ...
2 Rounds:
11 SLOW Tempo Goblets
11 Staggered DL (R/L)
... then ...
1 Rounds:
30 Crunches
20 Leg Extensions
10 Forearm Plank Reach Throug...

Equipment Needed: A Torpedo or Medium Weights

Circuit:
4 Cycles:

5 Min:
AFAP:
8 Thrusters (HEAVY)
10 Burpees
8 Thrusters (HEAVY
...in time remaining of each cycle:
9 Sumo Deadlift High Pulls
15 Swings
21 Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

Cardio (19 minutes):

8 Minutes:
AFAP:
3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
12 FR Bulgarian Split Squats (R/L)
12 Torp Bulgarian Deadlift (R/L)

3 Rounds:
10 Torp Glute Bridges
10 Sec Glute Bridge Hold

2 Rounds:
15 Jumping Jacks
20 High Knees

Equipment Needed: A Torpedo or Medium Weights

Cardio:
2/4/6, 4/6/8, 6/8/10, 8/10/12 Reps:
Burpees
Thrusters
Snatches (alt.)
*Upon finishing each ladder: complete 30 Pull-Unders

Equipment Needed: A Torpedo or Medium Weights

Cardio
3 Cycles:

1 Min:
Hang Squat Cleans

2 Min:
10 FR Lunges
10 Push Press

3 Min:
15 Snatches
20 Reach Backs

*Between Cycles:
5 Burpees + 20 NMC

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Cycles:
2x Tabata: Predator Jacks
...then...
3 minutes:
12 Torpedo DL
10 OH Lunges (alternating)
6 Snatches (alternating)
...then...
2x Tabata: Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
10 Min (AFAP):
4 Rounds:
1 Burpee
2 Max Height Hinge Jumps
3 Thrusters
...then...
3 Rounds:
2 Burpees
4 Max Height Hinge Jumps
6 Thrusters
...then...
2 Rounds:
3 Burpees
6 Max Height Hinge Jumps
9 Thrusters
...then...
1...

Equipment Needed: A Torpedo or Medium Weights

Strength: (22 Minutes)
20 minutes:
Buy-In: 4 Rounds:
30 High Knees
5 Tuck Jumps
...then...
AMRAP:
10 OH Split Squats (R/L)
10 Front Rack Reverse Lunges (R/L)
10 Strict Press,
10 SLDL
10 Upright Row

After the 20 minutes - Buy-Out: 2 min: 5 Do...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
21-15-9:
Thrusters
Hang Power Cleans
...then...
9-15-21:
Swings
Push Press
...then...
21-15-9:
Snatches (alt.)
Jumping Lunges

Equipment Needed: A Torpedo or Medium Weights

Cardio:
75 Push Press
50 Snatches (alt. every 5 reps)
25 Straight Leg Lift to Skyscraper
*Every 3 minutes, complete:
20 Jump Switches
3 Tuck Jumps

*NOTE: If you complete the sets of 50, repeat with 30 reps of each. If you completes the sets of 30,...

Equipment Needed: A Torpedo or Medium Weights

Strength:
3 Rounds:
12 OH Tricep Ext
20 BO Row
12 Push-Ups
12 Upright Row
...then...
2 Rounds:
20 Front Rack Bulgarian Split Squats (R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio (21 minutes):

3 Minutes:
12 Push Press
8 Swings
...then...
3 Minutes:
30 High Knees
10 Half Burpees
...then...
3 minutes:
12 Goblet Squats
8 Leg Extensions
... then ...
3 Minutes:
20 Lizard Twists,
6 SB Russian Twists
...then... ...