AFlow

Equipment Needed: A Torpedo or Medium Weights
"The March"

4 Rounds:

1 Minute:
Max Burpee Rocket Jumps

4 Minutes:
10 Curled Lunges (5 R, 5 L)
10 Goblet Lateral Lunges (R/L)
*Each time the Torp is set down at any point during the 4 minutes, complete 2 burpee Rocket Jumps before resuming.

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:
60 Air Squats
50 Sit-ups
20 Tricep Extensions

Then

in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
Thrusters
High Knees (2x - double reps)
Ground to Jump and Touch

3 Rounds:
10 High Knees
2 Burpees

2 Rounds:
10 Torp Jacks
10 Push Press

1 Round:
20 Lunge Twists
20 Straight Leg Deadlifts
10 Sprinter Jumps (R/L)

Equipment Needed: A Torpedo or Medium Weights

7 Minutes:
10 Front Rack Bulgarian Split Lunges (R/L)
10 Goblet Lateral Lunges (R/L)

7 Minutes:
10 Curl and Press
10 OH Tricep Extensions

6 Minutes:
10 BO Rows
10 Forearm Plank Body Saws

No Equipment Needed: Bodyweight Workout

8 x Tabata Squats
8 x Tabata Push-ups

4 Minutes:
15 Leg Extensions
15 Glute Bridges
15 Ground to Jump and Touch

8 x Tabata Push-ups
8 x Tabata Squats

2 Cycles:
5 Minutes:
8 Snatches
8 Burpees

5 Minutes:
16 Abmat Sit-ups
8 Floor Jumps (Modification: hinge jump for max height with focus on hip, knee and ankle extension)

Equipment Needed: A Torpedo or Medium Weights

21-18-15-12-9-6-3:
Swings *After each set, complete 2 rounds:
4 Torp Ground to Shoulder + Push Press,
10 High Knees

Equipment Needed: A Torpedo or Medium Weights

7 Minutes:
1(+1):
Thruster
Burpee
Swing
Lateral Lunge (R)
Lateral Lunge (L)

6 Minutes:
3 Tuck Jumps
6 Push-ups
9 Air Squats
12 Ground to Jump and Touch

... 7 Minutes:
1(+1) Thruster
Burpee
Swing
Lateral Lunge (R)
Lateral Lunge (L)
*Start back o...

Equipment Needed: A Torpedo or Medium Weights

4 Minutes:

4 R-Arm Thrusters
4 L-Arm Thrusters
4 R-Arm Hammer Swings (CENTER HANDLE)
4 L-Arm Hammer Swings (CENTER HANDLE)

30 Seconds: Predator Jacks
30 Seconds: High Knees

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:
6 Renegade Rows (R)
6 Renegade Rows (L)
6 Torpedo Burpee Ground to OH

... 30-20-10:
Torpedo Russian Twists
Crunches

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

30 Seconds:
High Knees

2 Minutes:
6 Snatches (R)
6 Snatches (L)
6 Push Press (R)
6 Push Press (L)

30 Seconds:
Jumping Jacks

2 Minutes:
10 Mountain Jumps
10 Torpedo Toe Touches

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

2 Minutes:
12 Back Extensions
6 Push-ups
24 Down Dog Butt Kicks

... 2 Minutes:
12 Lizard Twists
6 Glute Bridges
24 Flutter Kicks

... 1 Minute:
Lunges

Equipment Needed: A Torpedo or Medium Weights

30 Seconds: Torp Russian Twists
30 Seconds: Torp Ground to Shoulder
30 Seconds: Narrow Mountain Climbers
30 Seconds: Torp Layback Presses
Then

1 Minute: Predator Jacks

Then

1 Minute: Torp Hollow Plank Hold (hands on outer handles of Torpedo)

Equipment Needed: A Torpedo or Medium Weights

2 Cycles:
8 Intervals: Tabata BO Rows

Then

6 Minutes:
12 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (6 per leg)
12 Snatches
24 Leg Extensions
24 Jumping Lunges
48 Bicycles
48 Torp Runs (one foot on Torp, then jump a...

Equipment Needed: Torpedo or Medium Weights

4 Rounds:

1 Minute at each movement:
Push Press
Snatches
Air Squats
Swings
Power Curls

Equipment Needed: A Torpedo or Medium Weights

EMOM - 10 Minutes:
5 Squat Tuck Jumps

...remainder alternate between:
Sit-ups
Goblet Squats
BO Rows

... then ...

EMOM - 10 Minutes:
5 Push-ups

...remainder alternate between:
Sit-ups
Goblet Squats
BO Rows

Aflow

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
6 Rotating Ground to OH (R)
6 Rotating Ground to OH (L)
6 x 3 Press + 1 OH Lunge (alternating lunge legs)
... then...
2 rounds:
20 Swings
10 Burpees

No Equipment Needed: Bodyweight Workout

2 Rounds

3 Minutes
12 Shoot Throughs
6 High Plank to Forearm Plank Transitions
12 Curtsey Squats (alternating)
6 Single Leg Glute Bridges (R/L)

... then ...

30 Seconds
Push-ups

30 Seconds
Jumping Lunges
1 Minute Burpees

Equipment Needed: A Torpedo or Medium Weights

5-4-3-2-1:
Half Kneeling Strict Press (R)
Half Kneeling Strict Press (L)

10-8-6-4-2:
Push-ups
Mountain Jumps

25-20-15-10-5:
High Knees
Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

2 Minutes: Sit-ups

7 Minutes:
21 OH Torp Jacks
15 OH Lunges
9 Thrusters

2 Minutes: Sit-ups

7 Minutes:
21 Torp Jacks
15 SL Deadlifts
9 Hang to OH

2 Minutes: Sit-ups

Equipment Needed: A Torpedo or Medium Weights

2(+2) Renegade Rows (alternating for a total count)
9 Hinge Jumps

...after completing 10 Rows and 9 Hinge Jumps

3 Rounds:
20 Narrow Mountain Climbers
3 Burpees
...then start back over at 2 rows

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

2 Minutes:
6 R-Arm Swing Snatches
6 L-Arm Swing Snatches
12 Push-Press

2 Minutes:
6 Push-Ups
6 Mountain Jumps
12 Jumping Lunges

1 Minute: Swings