Equipment Needed: A Torpedo or Medium Weights

Cardio:
3 Minutes:
18 Jumping Lunges
12 Push Press
6 Push-ups

3 Minutes:
12 2 Point BO Row (R/L)
18 Swings
24 Bicycles

4 Minutes:
10 Hinge Jumps
15 High Plank Swimmers
20 Forearm Plank Knee to Elbow (alternating)

Equipment Needed: A Torpedo or Medium Weights

Throwback Thursday

Cardio:

2 Minutes:
30 Flutter Kicks
4 Slow Toes to Torp
... then ...
7 Minutes:
10 Suitcase Staggered Deadlifts (R leg, L hand and L leg, R hand)
10 Hang to OH
20 Push Press
... then ...
2 Minutes:
30 Flutter Kicks
4 Slow ...

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

Strength:

2 Rounds:
90 Seconds: Pistols (R)
90 Seconds: Pistols (L)
30 Seconds Rest

Then

90 Seconds: Extended Push-ups (R)
90 Seconds: Extended Push-ups (L)
30 Seconds: Rest

Then

3 Minutes:
7 BO Row
5 Curl and Press
3 OH Tricep Extensions

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
5 Minutes:
20 Lunges (add weight as needed)
20 BO Row (sub single arm as needed)
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

Cardio:

2 Rounds:
7 Farmer Carry Split Squats (R/L)
7 2-point BO Row (R/L)

Then

5x 2 Wide Leg Ground to OH + 4 OH Lunges

Then

50 Jump Switches

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Minutes - as far as possible, then 4 minutes - as far as possible, then 6 minutes - as far as possible, then 8 minutes: as far as possible:

10 Toes to Torpedo
15 Single Leg Glute Bridges (R/L)
20 Squat Jumps
25 Swings
30 Push Press
35 Hig...

Equipment Needed: A Torpedo or Medium Weights

50 Reps of each:

Sumo Deadlift High Pulls
Swings
Jump and Touch
Jumping Lunges
Push Press
Hang Power Curls
Lizard Twists
Push-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio: 2 Minutes: 7 Swing Snatch (R/L), 7 Push-ups ... then ... 2 Minutes: 18 Push Press 9 Predator Jacks ... then ... 1 Minute: Air Squats (Rounds 1/3) or Plyo Jumps (Rounds 2/4)

Equipment Needed: A Torpedo or Medium Weights

Strength

6 Minutes:
8-10 Tempo Strict Press (R/L)
8-10 Straight Arm Ground to OH
10-20 Push-ups
*On Minute 1: start with 7 Burpees
*On Minute 4: 30 High Knees

... then ...

8 Minutes:
12-15 Goblet 1 and 1/4 Squats
8-10 Single Leg DL (R/L)
*On minu...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Minutes:
12 Reps: Forearm Plank Knee to Elbow
12 x 1 Forward Lunge (R) + 1 Drop Lunge (R)
12 x 1 Forward Lunge (L) + 1 Drop Lunge (L)
9 Hang to OH
... then ...
1 Minute:
Reverse Plank (1)
Side Plank (R) (2)
Side Plank (L) (3)
High P...

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Sets:
10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest 30-45 sec. between sets
... then ...
3 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest 30-45 sec. between sets
... then...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
50/10, 40/20, 30/30, 20/40,10/50 Seconds:
Thrusters/Hang to OH

Then

2 Minutes: 8 Squat Jumps, 4 Tuck Jumps

Then

1 Minute: Upright Row

Then

4 Minutes: 9 SL Deadlifts, 9 Burpees

Then

1 Minute Upright Row

Then

2 Minutes: 8 Squat Jumps,...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

30 Seconds: Strict Upright Row
1 Minute: Sit-ups
30 Seconds: Push-ups
1 Minute: Alternating Staggered Deadlifts
6 x Tabata Intervals:
Gorilla Rows (alt. each interval)

Equipment Needed: A Torpedo or Medium Weights

THROW BACK THURSDAY

Cardio:

5 Minutes: Max Torp Thrusters
*EMOM: 7 Squat Rocket Jumps

5 Minutes: Max Lunges
*EMOM: 6 Torp Thrusters

5 Minutes: Max Torp Curl and Front Squat
*EMOM: 6 Burpees

5 Minutes: Max Burpees
*EMOM: Torp Curl and Front Squat

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15 Thrusters
10 Burpees
5 Tuck Jumps
... then ...
10 Thrusters
5 Burpees
15 Tuck Jumps
... then ...
5 Thrusters
15 Burpees
10 Tuck Jumps
...then...
35 Swings before starting over

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds:
8 x Tabata: Air Squats (round 1)
Push-ups (round 2)
Sit-ups (round 3)

Then

2 Minutes:
4 Snatches
2 Burpees

Then

1 Minute: Ground to Shoulder + Shoulder to OH

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

Equipment Needed: A Torpedo or Medium Weights

Cardio:

60 Air Squats
50 Sit-ups
20-30 Push-ups

Then

in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
Thrusters
High Knees (2x)
Jump Switches (2x)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

4 Minutes:
12 Swings
12 Thrusters

Then

1 Minute: Curls

Then

4 Minutes:
9 Upright Rows
12 OH Lunges

Then

1 Minute: 4 Squat Jumps + 4 Jumping Lunges

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
3 Minutes:
6 Thrusters
6 Swing Sntach (R/L)
6 Push Press

Then

2 Minutes:
10 Curls,
10 Straight Leg DL (Rounds 1/3)
10 Down and Up Rocket Jumps, 20 Torp Jacks (Rounds 2/4)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

60 Air Squats
50 Sit-ups
20-30 Push-ups
... then ...
In the remainder of 10 minutes: 1-2-3-4....
Thrusters
High Knees (2x)
Jump Switches (2x)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
1 Minute: Hang to OH
1 Minute: Push Press
1 Minute: Russian Twists
1 Minute: Ground to Shoulder

5 Minutes:
21-15-9: Jumping Lunges
Swings

1 Minute: Burpees

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Full Cycles:

8 x Tabata: Curl and Press
1 Minute: Max Push-ups
... then ...
2 Rounds:
30 Seconds: 2-point BO Row (R/L)
... then ...
1 Minute: Upright Row
... then ...
1 Minute: Front Rack Floating Lunge (R/L)