Equipment Needed: A Torpedo or Medium Weights

Cardio:

Every 4:00 for 5 Rounds:
20 Swings
10 Skyscrapers
20 Power Curls
10 Burpees -
*For the remainder of 4:00, Max reps:
2 Jumping Lunges + 2 Squat jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

For 10 Minutes:
50 Snatches
50 Sit-ups
50 Narrow Mountain Climbers

* EMOM - 6 Jumping Lunges

Then

For 10 Minutes:
50 Snatches
50 Sit-ups
50 Narrow Mountain Climbers

* EMOM - 5 Push-ups

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

7 Minutes:
12 Front Rack Bulgarian Split Squats (R/L)
15 Straight Leg DL
... then ...
7 Minutes:
10 Single Leg Glute Bridges (R/L)
15 Sumo DL High Pulls
... then ...
6 Minutes:
12 Seated Press
12 Torp Russian Twists
12 2-Point BO R...

Aflow with Coach Alex

Equipment Needed: A Torpedo or Medium Weights

Cardio:

EMOM - 10 Minutes:
3 Down and Up Rocket Jumps
2(+2) Burpees
... then ...
EMOM 10 Minutes:
6 Snatches
2(+2) Squat Rocket Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Minutes:
5 Renegade Rows + 5 Knee to Right Elbow (R/L)
5 Half Burpees

... then ...

2 Minutes:
12 Clusters
24 High Knees

... then ...

1 Minute:
Crunches (1/3)
Leg Extensions (2/4)

Equipment Needed: A Torpedo or Medium Weights

Cardio:
2 Cycles:

5 Rounds:
30 Seconds: Swings
30 Seconds: Burpees

Then

5 Minutes:
12 Thrusters
12 Hang to OH
12 OH Lunges

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:
2 Rounds: 7 Curls
7 Curls (from bottom of curl to middle)
7 Curls (full reps)

Then

2 Rounds:
12-15 2-Point Tempo BO Row (R/L)

Then

2 Rounds:
9 Goblet Lateral Lunges (R/L)

Then

1 Round:
Max Tricep Push-ups

... rest approximately 1 m...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
1/2/3/4/5:
Swing Snatch (R)
Push Press (R)
Swing Snatch (L)
Push Press (L)

Then

1 x Max Unbroken Torp Jacks
1 x Max Unbroken Jumping Lunges

Aflow with Coach Sooz

Cardio:

3 Minutes:
18 Jumping Lunges
18 Push Press
9 Push-ups

3 Minutes:
12 Hang to OH
12 2 Point BO Row (R/L)
24 Bicycles

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

Bodybuild:

2 Cycles:

3 Minutes:
6 R-Arm Swing Snatch
6 R-Arm Push-Press
6 R-Arm OH Lunges

... then ...

3 Minutes:
6 L-Arm Swing Snatch
6 L-Arm Push Press
6 L-Arm OH Lunges

... then ...

5 Minutes:
9 R-Leg Lateral Lunge into Curtsey Squat
9 L-Leg Lateral Lunge into Curtsey Squat
9 D...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:

EMOM
Minute 1: 4 Burpees
Minute 2: 4 Burpees, 4 Toes to Torpedo
Minute 3: 4 Burpees, 4 Toes to Torpedo, 4 Swing Snatches (R/L)
Minute 4: 4 Burpees, 4 Toes to Torpedo, 4 Swing Snatches (R/L), 4 Toes to Torpedo
Minute 5: 4 Burpees, ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

10 Torp Russian Twists
3x 1 Push-up + 1 Burpee

10 Torp Russian Twists
10 Thrusters
3x 1 Push-up + 1 Burpee

10 Torp Russian Twists
10 Thrusters
20 Jumping Lunges
3x 1 PUsh-up + 1 Burpee

30 Hang to OH

Aflow with Coach Alex

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

3 Minutes:
1-2-3-4-5... etc.
Burpees
Front Squats

2 Minutes:
3-6-9-12... etc.
Crunches
Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Cardio
4 Rounds

2 Minutes
10 Upright Row
10 Swings

2 Minutes
10 Single Arm Push Press (R/L)
10 Front Squats

1 Minute:
Lizard Twists (1/3)
V-Ups (2/4)

Equipment Needed: A Torpedo or Medium Weights

Cardio

2.5 Minutes
(Complex): 1 Lunge Twist + 2 Curls + 1 Press to Lunge + 2 Press from lunge + 4 OH Split Squats (switch sides after each completed complex)

1 Minute: Plank

3 Minutes
20 Narrow Mountain Climbers
5 Rotational Ground to OH (R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

6 Minutes:
6 Snatches
10 Push-ups
15 Air Squats

4 Minutes:
20 Swings
20 Sit-ups

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

For 8 Minutes:
20 Squat Jumps
20 Jumping Lunges
10 Tempo Goblet Squats (30X1)

Then

8 Minutes:
10 Renegade Rows (R/L)
20 Two-handed Curls
8-10 Kneeling Strict Press (R/L)

Then

4 Minutes:
4 Rounds:
30 Seconds: Torp Toe Touches
30 Secon...

AFlow with Coach Alex

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
1 Minute:
2 Jumping Lunges + 1 Down and Up Rocket Jump

2 Minutes:
16 Torp Toe Touches
8 Thrusters

3 Minutes:
20 High Knees
10 Push-ups
20 Torp Jacks

4 Minutes:
10 Single Leg DL (R/L)
10 Curl and Press
10 Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

20-15-10:
Snatches (R)
Snatches (L)
Swings
Goblet Squats
Push-ups

On minutes: 3-6-9-12-15-18:
4 Burpees + 8 Jumping Lunges

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

2 Minutes:
40 Bicycles
20 Push-Press

2 Minutes:
8 Single Arm Ground to Shoulder (R/L)
12 Jumping Lunges

1 Minute:
Hip Dips