Equipment Needed: A Torpedo or Medium Weights

5 Rounds:

30 Seconds: Sprinter Row (R)
30 Seconds: Sprinter Row (L)
30 Seconds: Power Curl and Press

2.5 Minutes:
4 Tuck Jumps
8 Swings
12 High Knees

Equipment Needed: A Torpedo or Medium Weights

11 Lateral Lunges (R)
11 Lateral Lunges (L)
22 Torp Runs
11 Squat Jumps
11 Ground to Jump and Touch
22 Torp Runs

**on minutes 4-8-12-16: stop and complete 7 Burpees before resuming

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:

EMOM - 5 Minutes: 7 Swings
*for the reminder of the minute:
Max Snatches (3R, 3L)

EMOM - 5 Minutes: 7 Push-ups
*for the remainder of the minute:
Max Push Press (3R, 3L)

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

1 Minute: Plank (1/3) or Reverse Plank (2/4)
1 Minute: BO Rows
1 Minute: Swings
1 Minute: Push Press
1 Minute: Thrusters

Equipment Needed: A Torpedo or Medium Weights

1(+1) Thruster

Then

4 Tuck Jumps
8 Snatches
12 Plank Jacks

** at minutes: 4-8-12-16: stop and complete 20 unloaded toe touches before resuming

Equipment Needed: A Torpedo or Medium Weights

2 Minutes
8 SB Straight Leg DL
8 SB Push Press Throws

2 Minutes
8 Mountain Jumps
8 Reach Backs

1 Minute
1 L-Lunge
1 R-Lunge
1 Squat Jump (for max height)
1 Burpee

Equipment Needed: Torpedo

2 Rounds:

5 Minutes:
15 Thrusters
10 Tuck Jumps
5 Push-ups

...5 Minutes:
15 Toes to Torpedo
10 Torp Hang to OH
5 Strict Press

Equipment Needed: Torpedo

4 Rounds:
3 Minutes:
2 Burpees
20 Narrow Mountain Climbers
2 Burpees
20 High Knees
2 Burpees
20 Hinge Jumps

1 Minute:
Forearm Plank Hip Swivels

1 Minute:
10 Torp Jacks + 10 OH Torp Jacks

Equipment Needed: A Torpedo or Medium Weights

20 Snatches
20 OH Lunges
20 Swings
20 Push-Press
20 Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

5 Rounds:

3 Min:
12 Straight Leg DL
9 Hang Power Curl
6 Press (mod push press as needed)
3 Thrusters

1 Min: Max Burpees

15-12-9-6-3 REPS:
Burpees
Sit-ups

... then ...

3-6-9-12-15 REPS:
Straight Leg DL
Push Press

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
1 Minute: Hang to OH (1)
Thrusters (2)
Russian Twists (3)
Hang Power Curls (4)

4 Minutes
21-15-9
Snatches
Hinge Jumps

Equipment Needed: A Torpedo or Medium Weights

10-9-8 ... 3-2-1:
Bent Over Rows
Swings
Thrusters
(2x) Narrow Mountain Climbers

Equipment Needed: Torpedo

On minutes 1-3-5-9-11-13-15-17-19
7 Burpee Tuck Jumps (rest the remainder of the minute)

On minutes: 2-4-6-8-10-12-14-16-18-20:
15 Push Press
15 Air Squats (work for the entire minute and then start the burpee tuck jumps when the next minute turns over)

Equipment Needed: A Torpedo or Medium Weights

1 Min Each:
Swings
Torpedo Toe Touches
Front Squats
OH Torpedo Jacks
Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

5 Rounds:
1 Min: Front Rack Lunges
1 Min: Sit-ups
...then...
30 Sec: Burpees
30 Sec: Ground to Jump & Touch
30 Sec: Thrusters
30 Sec: High Knees

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
2.5 Min:
20 Jump Switches
20 Skaters
10 Half Burpees
2.5 Min:
5×1 Push Up + 2 Mountain Climbers
5×6 Shoulder Taps + 2 Reach Backs

Equipment Needed: A Torpedo or Medium Weights
2 Cycles:
6 Rounds:
30 Seconds: Burpees
30 Seconds: Predator Jacks
… then …
4 Minutes:
15 Straight Leg DL
15 Front Squats
15 Swings

Equipment Needed: A Torpedo or Medium Weights
2 Rounds:
5 Minutes:
12 Lunge Twists
8 Single Leg DL (R)
8 Single Leg DL (L)
12 Push Press
5 Minutes:
30 Bicycles
20 Leg Extensions
10 Skyscrapers

No Equipment Needed: Bodyweight Workout

4 Rounds:
30 Seconds: Narrow Mountain Climbers
30 Seconds: Shoulder Taps
1 Minute: Air Squats
1 Minute: Sit-ups
2 Minutes: 8 Mountain Jumps, 8 R-Leg Glute Bridge, 8 L-Leg Glute Bridge

No Equipment Needed: Bodyweight Workout

4 Rounds:
1 Minute at each station:
Jump Switches
Sit-ups
Push-ups
Lunges
Burpees

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
30 Seconds: BO Row
30 Seconds: Power Curls
8 x Tabata Intervals:
Air Squats (1)
Bicycles (2)
Superman's (3)
Mountain Jumps - Hold High Plank in Rest (4)

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