Equipment Needed: A Torpedo or Medium Weights
Strength:
4 Sets: 20 Front Rack Bulgarian Split Squat (R/L)
*Rest approx. 30 seconds between sets
... then ...
4 Sets: 12 Single Arm Bench Press (R/L)
*Rest approx. 30 seconds between sets
... then ...
1 Set of Max Upright Rows
...immediat...
Bodybuild:
5-4-3-2-1:
Single Arm Curl (R/L)
Single Arm Press (R/L)
2-point BO Row (R/L)
... then ...
15-12-9-6-3:
Leg Extensions, hold a hollow pos. for 10 full seconds between each set ** any time you have to rest, complete 25 Bicycles before continuing on
... then ...
10-8-6-4-2:
Sin...
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
Circuit:
5 Rounds -1 Minute Each:
(1) 1(+1): Thrusters, Push-Press
(2) 1(+1) Lunges, Squat Jumps
(3) 1(+1) Half Burpee, Ground to Jump and Touch
(4) 1(+1) Push-ups, Mountain Jump
(5) Hollow Plank Hold
(6) Rest
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
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 ...
No Equipment Needed: Bodyweight Workout
Circuit:
5 Rounds - 1Minute Each:
(1) Push-ups
(2) High Knees
(3) Air Squats
(4) Narrow Mountain Climbers
(5) Curtsey Squat (alternating sides)
(6) Rest
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
2 Cycles:
3 Rounds:
30 Sec: Curls
30 Sec: OH Tricep Extension
3 Minutes:
3 Strict Hang to OH
6 Push-Ups
3 Rounds:
30 Sec: OH Drop Lunges (Alt)
30 Sec: Squat Jumps
3 Minutes:
6 Goblet Cursy Squats
6 Max Height Hinge Jumps
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
Strength:
3 Rounds:
1 Minute: Renegade Rows (30 Seconds R/L)
30 Seconds: Rest
1 Minute Gorilla Rows (30 Seconds R/L)
30 Seconds: Rest
1 Minute: Single Arm Upright Row (30 Seconds R/L)
30 Seconds: Rest
Then
8x Top to Top Tabata Curls
Then
8x Top...
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 Weight
Circuit:
Circuit:
(1) 1 Swing Snatch (R), 1 OH Lunge (R hand, L leg), 1 Push Press
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L), 1 OH Lunge (L hand, R leg), 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees
(5) 3 Push-ups + 3 Back ...
No Equipment Needed: Bodyweight Workout
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
Strength:
10 Single Arm Bench Press (R/L) (do this off a box)
10 Single Arm Upright Row (R/L)
Then
8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as ne...
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...
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
No Equipment Needed: Bodyweight Workout
