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:
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... ...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Cycles:
1 minute of each
(1) AFAP: 15 Burpee Star Jumps
(2) Swing Snatch (30 sec R/L)
(3) 2x 20 sec: Leg Extensions 10 sec: Hollow Hold
(4) OH Floating Lunges (30 sec R/L)
(5) AFAP: 15 Hang to OH
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30 Swings
25 Broad Jumps
20 Push-Ups
15 Hang 2 OH
...then...
50 Triple Hop + Lateral Twists
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Cycles: 1 Minute at each station -
(1): A/B/A/B/A
(2): B/C/B/C/B
(3): C/D/C/D/C
(4): D/E/D/E/D
(5): A/B/C/D/E
A = Squat Jumps
B = 30 Sec: Russian Twists 30 Sec: Penguin Tucks
C = Seated Strict Press
D = Thrusters
E = 2x Tabata Leg E...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
BODYWEIGHT WEDNESDAY:
10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Push-Ups
Ground to Jump and Touch
...then...
3 Rounds:
10 V-Ups
20 Lizard Twists
*EOMOM: 4 Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
4 Minutes:
20 Sit-Ups
20 Sumo DL
15 Skyscrapers
1 Minute:
4 Predator Jacks
12 Ground 2 Jump & Touch
Equipment Needed: A Torpedo or Medium Weights
Cardio:
1-2-3-4-5-6-7-8-9-10 reps:
Swings
Hinge Jumps (x2)
...then...
21 Hang Power Cleans
...then...
2-4-6-8-10 reps:
Push-Ups
Mountain Jumps
...then...
21 Hang Power Cleans
...then...
3 Rounds:
8 OH Torp Jacks
8 Torp Jacks
Equipment Needed: A Torpedo or Medium Weights
Strength (24 Minutes):
2 Rounds:
10 Single Arm OH Split Squats (R arm, L leg)
5 Broad Jump Hop Backs
10 Single Arm OH Split Squats (L arm, R leg)
5 Broad Jump Hop Backs
3x Lateral Goblet Holds (10s in bottom) (R/L)
10 Straight Leg High Pulls (from...
Equipment Needed: A Torpedo or Medium Weights
Cardio: (27 Minutes)
2 Cycles:
12 min:
BUY IN:
4 Rounds:
7 Thrusters
5 Burpees
...then...
AMRAP to 10:00:
10 FC Deadlifts (R/L)
20 Squat Jumps
10 Hang to Overhead
...then, in the final 2:00:
20 Flutter Kicks
10 Leg Extensions
***REST 3 M...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
5 Minutes:
12 Hang to Overhead
18 Hang Power Cleans
5 Burpees
5 Minutes:
12 Leg Extensions
16 Swing Snatch (8 R/L)
5 Tuck Jumps (Done one at a time for maximum height)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds:
(1) AFAP: 26 Jumping Lunges (decrease reps for those doing standard lunges)
(2) 1 minute: Snatches (alt)
(3) AFAP: 26 Mountain Jump
(4) 1 minute: Swings
(5) 45 Sec ON: Thrusters, 15 Sec OFF
Equipment Needed: A Torpedo or Medium Weights
Cardio (21 minutes):
EMOM - Rotating through three movements:
25 Swings
10-15 Hang 2 OH Lunges (alt.)
12-15 Burpee Star Jumps
(7 full rounds through the three movements)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
4 Min:
10 Burpee Deadlifts
16 Push Press
Max Unbroken Squat Jumps
30 sec: High Knees
30 sec: Jumping Jacks...
Equipment Needed: A Torpedo or Medium Weights
Bodybuild: (22 Minutes)
10-9-8 ... 3-2-1:
Power Curls
Upright Row
... then ...
3 Rounds:
7 Single Arm Slow Descent BO Rows (R/L)
9 Weighted Sit-ups
... then ...
10 Walk Backs (inchworms)
1 Minute Plank
... rest roughly 30-45 seconds before re...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Swings
Hang to Overhead
Burpees
*After each round: 10 BO Row, 5 Ground 2 Jump & Touch
Equipment Needed: A Torpedo or Medium Weights
Cardio:
Buy-In:
3 Rounds:
4 Burpees
20 Torp Taps
...then...
15-12-9-6-3:
Thrusters
Swing Snatch (alt. every 3)
OH Lunges
...then...
4 reps of every movement in whatever time remains:
Burpees
Torp Taps (x2)
Thrusters
Swing Snatch (R/L)
OH Lun...
