Equipment Needed: A Torpedo or Medium Weights

Body Build:

10 Minutes:
8-10 Turkish Press (R/L)
8-10 Renegade Rows (R/L)
16-20 Tempo Curls

10 Minutes:
12 Single Leg Glute Bridges (R/L)
8-10 OH Tempo Step Downs (R/L)
16-20 Front Rack Chair Squats

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds:
4 Minutes on:
10 Straight Leg DL
10 BO Row
10 Upright Row
10 Hang to OH
20 Swings

1 Minute:
Burpees (1/3)
Sit-ups (2/4)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

20 Leg Extensions
15 Front Squats
20 Push-Press
25 Squat Jumps
20 Push-Press
15 Front Squats
20 Leg Extensions

Then

Rest as needed before performing max unbroken thrusters

AFlow with Coach Sooz

Equipment Needed: A Torpedo or Medium Weights

Cardio:

EMOM - alternating through the three movements:
20-25 Swings
12-16 Snatches
6-8 Burpee Complex

... rest the remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

6 Minutes:
12 Bridged Bench Press (R/L)
12 Upright Row (R/L)

8 Minutes:
12 Suitcase Floating Lunges (R/L)
12 Staggered Straight Leg DL (R/L)
12 Gorilla Row (R/L)

6 Minutes:
8 Strict Torpedo Burpee Ground to OH
16 Torpedo Russian ...

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
20 BO Row
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

4 Rounds

2 Min:
10 Ground To Jump & Touch
5 Hang to Overhead

2 Min:
10 Swings
10 Push Press

1 Min:
3 Predator Jacks
3 Hinge Jumps

Equipment Needed: A Torpedo or Medium Weights

2 Cycles:
4 Rounds:
30 Seconds: Swing Snatches (R)
30 Seconds: Swing Snatches (L)

4 Minutes:
8 Renegade Rows (R)
8 Renegade Rows (L)
4 Torpedo Burpee Ground to OH

2 Minutes:
Max Effort Crunches
Max Effort Leg Extensions

AFlow with Coach Jalisa

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
1 Minute:
3 Burpees
6 Narrow Mountain Climbers

1 Minute:
3 Squat Jumps
6 High Knees

1 Minute:
3 Predator Jacks
6 Ground to Jump and Touch

2 Minutes:
16 Push Press
8 Hang to OH

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:
8 Minutes - Superset:
Forward Raise to Shoulder: 8-12 Reps
Curl and Press: 8-12 Reps

Then

8 Minutes - Superset:
Goblet Lateral Lunges: 16-20 reps (alternating sides)
Single Leg Deadlift: 8-10 reps per leg

Then

4 Rounds:
30 Seconds: Pus...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Burpees
30 Snatches (alternating)
40 Single Arm Push-Press
50 Swings
60 Air Squats
... after completing each movement, before moving onto the next:
10 Ground to Jump and Touch
10 Predator Jacks
10 Double Butt Kicks

Equipment Needed: A Torpedo or Medium Weights

Lower Body Cardio:
3 Minutes:
15 Front Squats
10 Ground to Jump and Touch

2 Minutes:
12 OH Lunges
8 Burpees

30 Seconds: R-Arm Gorilla Rows
30 Seconds: L-Arm Gorilla Rows

1 Minute:
3 Predator Jacks
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

4 Rounds:

30 Seconds: Single Leg Glute Bridge (R)
30 Seconds: Single Leg Glute Bridge (L)

30 Seconds: Sprinter Row (R)
30 Seconds: Sprinter Row (L)

1 Minute: Sit-ups

30 Seconds: Staggered Front Squat (R)
30 Seconds: Staggered Front Squa...

Upper Body Overload Day:

21-18-15-12-9-6-3:
Push-ups
Push Press
Torp Jacks
Hovering Reaches

Equipment Needed: A Torpedo or Medium Weights

Cardio HIIT:

Every 4:00 for 5 Rounds:
20 Swings
10 Skyscrapers
20 Power Curls
10 Burpees

- max reps: 2 Jumping Lunges + 2 Squat jumps for the remainder of 4 minutes before starting over at the top the following round

AFlow

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

1 Minute: Tempo Forearm Plank Body Saws
1 Minute: Renegade Rows (alternating arms)

3 Minutes:
8 OH Tempo Lunges (R/L)
8 Tempo Thrusters

*The whole objective of Time Under Tension workouts is to slow down movement and put our bodies in...

No Equipment Needed: Bodyweight Workout

500 Friday!

8 x Tabata Bicycles (hold tuck in rest)

4 Minutes:
4 Lateral Lunge (R)
4 Lateral Lunge Left
4 Down and Ups
4 Sprinter Jumps (R)
4 Sprinter Jumps (L)

8 x Tabata 1-arm Plank (alternate arms each round and try to hold regular plank in rest)

4 ...

Equipment Needed: A Torpedo or Medium Weights

2 Minutes:
30 Flutter Kicks
10 Skyscrapers

Then

7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press

Then

2 Minutes:
30 Flutter Kicks
10 Skyscrapers

Then

7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press

Th...

Equipment Needed: A Torpedo or Medium Weights

4 Rounds -
4 Minutes:
10 Push-Ups
20 Abmat Sit-ups
30 Swings
20 Snatches
10 Jumping Lunges

1 Minute:
Max Thrusters

Equipment Needed: A Torpedo or Medium Weights

50 Snatches
* EMOM -
6 Jumping Lunges

Then

50 Sit-ups
* EMOM -
5 Push-ups

Then
50 Narrow Mountain Climbers