Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds:
45 Seconds of work, 15 seconds of rest:
(1) Hinge Jumps
(2) Hang Power Cleans
(3) 4x Crossover Narrow Mountain Climbers + 2 Push-ups + 2 Shoulder Taps
(4) Snatches (alt.)
(5) Burpee Predator Jack
*MARCH MAXNESS - 1 Minute Su...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30 Sumo Deadlift High Pull
(EMOM - 5 Ground to Jump and Touch)
50 Ground to Jump and Touch
(EMOM - 5 Thrusters)
30 Thrusters
(EMOM - 10 Jumping Lunges)
50 Jumping Lunges
(EMOM - 5 Sumo Deadlift High Pulls)
*MARCH MAXNESS - 1 Minute Thr...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
Cardio:
2 Cycles:
4x Tabata Intervals: Burpees
3 Min:
9 Hang to Overhead
9 Swings
9 Push Ups
4x Tabata Intervals:Torp Jacks/OH Torp Jacks
3 min:
9 Hang to Overhead
9 Swings
9 Push Ups
Equipment Needed: A Torpedo or Medium Weights
Strength (14 minutes):
6 Min:
10-12 Single Arm Upright Rows (R/L)
10-12 Single Arm Curls (R/L)
10-12 Seated Strict Press
10-12 Renegade Rows (R/L)
... then ...
6 Min:
8-10 Tempo Lateral Lunges (30X1) (R/L)
6-8 Single Leg Snatches
Buy in/Buy out:...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds: (21 minutes)
1 Minute: Hang to Overhead
2 Minutes: 10 Hovering Hand Marches, 8 Single Arm Push Press (R/L)
3 Minutes: 20 Layback Presses, 20 Russian Twists, 20 Skaters
1 Minute: Burpees
Equipment Needed: A Torpedo or Medium Weights
Bodybuild:
8x Tabata Intervals:
(1) Curl and Press
(2) Jumping Lunges
(3) Forward Raise To Shoulder
(4) Wide Leg 2xTorp Straight Leg DL
** each full round of Tabata should be capped with 1 Minute:
Skull Crushers (1/3)
2-Point BO Row (30 seco...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
1 Minute: Push Press
... then ...
7 Minutes:
1-2-3-4-5...(so on and so forth):
Hang to OH
SLDL
Burpee Tuck Jumps
...then...
4 Minutes:
4 Windmills (2 R, 2L) + 12 Vertical Crunches
... then ...
7 Minutes working back down ladder fro...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
6 minutes:
10 Jumping Lunges
...then...
10 Jumping Lunges
10 Sit-Ups
...then...
10 Jumping Lunges
10 Sit-Ups
20 Hang Power Cleans
...then...
10 Jumping Lunges
10 Sit-Ups
20 Hang Power Cleans
20 Thrusters
*4 Burpees afte...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds:
45 Seconds of work, followed by 15 seconds of rest at each station:
(1) Ground to Shoulder
(2) Leg Extension
(3) Coffin Sit Ups
(4) Push-Ups
(5) Front Squats
... NO REST BETWEEN CYCLES
Equipment Needed: A Torpedo or Medium Weights
Strength:
20 2-Point Tempo Bent Over Row (30X1) (10R/10L)
20 Strict Press Negatives (10R/10Left)
20 Gorilla Row (alt. arms)
15 Strict Upright Row
*On minutes 4, 8, 12, 16:
12 G2J+T
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
EMOM - 3:
(1) 15-20 Thrusters
(2) 40 sec: Max Height Hinge Jumps
(3) 15-20 Ground to Shoulder + Shoulder to OH
... then ...
2 Minutes:
10 Torpedo Russian Twists
4 Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
2 Rounds:
15 sec: High Knees
15 sec: Predator Jacks
... then ...
4 Min:
8 Clusters
12 Swings
16 Push Press
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
30 Seconds on, 30 Seconds off for 3 Minutes: Burpees
... then ...
7 Minutes:
3-6-9-12 .... so on and so forth:
Sumo DL High Pull
2 Point BO Row (R/L)
OH Lunges
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles:
1 Minute: Front Rack Floating Lunge (R)
30 Seconds: Jumping Lunges
1 Minute: Front Rack Floating Lunge (L)
30 Seconds: Jumping Lunges
... then ...
6 Minutes:
12-15 Upright Rows
10-12 2 PT BO Row (R/L)
10-12 Single Arm Seat...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds:
2 minutes:
10 Push Press
7 Hang to Overhead
3 Burpees
2 minutes:
3 Tuck Jumps
7 Thrusters
10 7 Swings
...then...
1 minute: Hovering Plank
...then...
6 Rounds: 45 seconds: Max Reps Rotating through Above Movements
15 sec...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
10 SA Hang Power Clean each arm
8 SA Swing Snatch each arm
6 SA OH Lunge each arm (R/L)
...then...
20 Crossover V-Ups
15 Russian Twists
10 Skyscrapers
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Snatches (alt.)
... then ...
21-15-9:
Push-Ups
Swings
*After the Thruster/Snatch work is complete: 15 Half Burpees, and again after the push-up/swing up work is complete
Equipment Needed: A Torpedo or Medium Weights
Strength:
7 Minutes:
12-15 Wide Leg Tempo SL DL (30X1)
10-12 Gorilla Rows (R/L)
12-15 Curls
*Rest roughly 30-45 seconds between rounds
... then ...
1 Minute: Dead Bugs
... then ...
7 Minutes:
10-12 Goblet 1 and 1/2 Front Squats
10-12 Str...
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...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
18 minutes:
Buy-In: 50 Down + Ups
...then...
12 Rounds AFAP:
9 SL Deadlifts
6 Hang Squat Cleans
3 Thrusters
In remaining time, AMRAP:
20 Russian Twists
5 Push-Ups
20 Crunches
...then...
2 minutes:
Buy-Out: Squat Jumps
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
Strength (BOX OR CHAIR NEEDED):
2 Rounds:
10 Torpedo FC Bulgarian Split Squat (R)
10 Unloaded Bulgarian Split Squat Jumps (R)
- then repeat on the left
20 Max Height Jumping Lunges
...then...
2 Rounds:
10x 1 1/2 Curls
10 Forward Raise to Sh...
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...
