Coach: Devyn
Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds - 1 Minute Each
(1) Eccentric Push Ups
(2) Front Squats
(3) Dolphin Push-Ups
(4) Single Arm Hang to Shoulder - 30 Sec R/L
(5) Hang to OH -> Lunge
REST 30 SECONDS

Equipment Needed: A Torpedo or Medium Weights

Circuit:
(1) 1 Snatch + 1 Swing Snatch (swith hands at 30 seocnds)
(2) 2x: 20 seconds: Flutter Kicks + 10 seconds: Skyscrapers
(3) 2 Skaters + 2 Ground to Jump and Touch
(4) 2x: 20 seconds: Narrow Mountain Climbers +10 seconds: Burpees
(5) 1(+1) ...

Circuit:

5 Rounds - 1 Minute Each
(1) 1 Burpee + 1 Quarter Burpee
(2) Renegade Row (30 Seconds R/L)
(3) Canoe Swings
(4) 4 Russian Twists + 3 Lay Back Presses
(5) Sumo DL High Pull ...
REST 30 SECONDS

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Thrusters
(2) 2x 20 Sec: NMC 10 Sec: Push Ups
(3) Coffin Sit-Ups
(4) Hang 2 OH
(5) Sprinter Jumps (30 Seconds: R/L)

... Rest: 30 Seconds

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 x 1 Minute at Each:
(1) 2 Point BO Row (switch arms at 30 seconds)
(2) Sit-ups
(3) Air Squats
(4) Push Press
(5) Lunge Twists
... 1 minute rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5x 1 Minute at Each:
(1) Gorilla Rows (alternate at 30 seconds)
(2) 3 Push-ups + 1 Burpee
(3) Single arm Swing Snatch (alternate at 30 seconds)
(4) Bicycles
(5) Goblet Squats
...1 Minute Rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 x 1 Minute at Each:
(1) Burpees
(2) Tuck Jumps
(3) 3 SL DL + 3 Thrusters
(4) Hang Curl and Press (30 seconds - R/L)
(5) Leg Extensions
Rest 1 Minute

Equipment Needed: A Torpedo or Medium Weights

Circuit:
5 Rounds:
4x Tabata Intervals: Burpees
2 Min: 3 Tuck Jumps + 6 Thrusters
30 Sec: Triple Hop Lateral Twist
30 Sec: Predator Jacks
1 Min: Rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:
5x 1 minute each:

Lunges
Push-ups
Single Leg Glute Bridge (30 seconds R/L)
Swings
Push Press

Rest 1 minute

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1)Curl and Press
(2) Snatches
(3) Down and Up Rocket Jumps
(4) Abmat Sit-ups
(5) Pull-ups

Rest 1 minute

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) 30 Seconds: Swing Snatch (R/L)
(2) Squat Jumps
(3) 1 Push-up + 2 Shoulder Taps
(4) Sit-ups
(5) Push Press

... 1 Minute rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:
(1 and 2): 2 Rounds: 30 Seconds: Squat Jumps, 30 Seconds: Lunges
(3) 2 Hang to OH + 4 Push Press
(4) Plyo Swings
(5) 4 Push-ups + 8 Narrow Mountain Climbers
1 Minute: Rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5x 1 Min Each:
(1) 3 Single Arm Push Press (R) + 3 Single Arm Push Press (L)
(2), 3 2-point BO Row (R) + 3 2-point BO Row (L)
(3), 3 Renegade Rows (R) + 3 Renegade Rows (L)
(4), Lay Back Presses
(5), 4 Leg Extensions + 8 Bicycles
Rest:...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) 1(+1) Straight Leg DL + 2 BO Rows
(2) Lateral Lunges (R)
(3) Burpees
(4) Lateral Lunges (L)
(5) Snatches
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds
1 Minute Each:
(1) 1 Swing Snatch (R) +1 OH Lunge (R hand, L leg), 1 Push Press (R)
(2), 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L), 1 OH Lunge (L hand, R leg), 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

EMOM - Alternating through:
20-25 Swings
12-16 Snatches
6-8 x
Plant Hands
Step Back
1 Push-up
Pop to BOTTOM OF SQUAT, Rocket Jump
... Rest the remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds - 1 Minute Each:
(1) Burpees
(2) Snatches
(3) Push Press
(4) Air Squats
(5) Swings
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Gorilla Rows (alternate at 30 seconds)
(2) 3 Push-ups + 1 Burpee
(3) Single arm Swing Snatch (alternate at 30 seconds)
(4) Bicycles
(5) Goblet Squats

... 1 minute rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats
(2) Swing Snatch Lunge (Torp R Hand, Lunge L)
(3) Ab-Mat Sit Ups
(4) Swing Snatch Lunge (Torp L Hand Lunge R)
(5) 3 BO Row + 3 Ground 2 Jump & Touch

...then rest one minute

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds:
1 Minute Each:
(1) 2 Point BO Row (switch arms at 30 seconds)
(2) Sit-ups
(3) Air Squats
(4) Push Press
(5) Lunge Twists
... 1 minute rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds, 1 Minute Each:
(1) 1 Push-up > Side Plank R, 1 Push-up > Side Plank L
(2) 2 Half Burpee + 3 Air Squats
(3) 30 Seconds: Single Arm Push Press (R/L)
(4) Rotational Ground to OH (alternate directions each rep)
(5) Down and Ups (Hands...

Equipment Needed: A Torpedo or Medium Weight

Circuit:

Circuit:

(1) 1 Swing Snatch (R), 1 OH Lunge (R hand, L leg), 1 Push Press
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L), 1 OH Lunge (L hand, R leg), 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees
(5) 3 Push-ups + 3 Back ...

No Equipment Needed: Bodyweight Workout

Circuit:

5 Rounds - 1Minute Each:
(1) Push-ups
(2) High Knees
(3) Air Squats
(4) Narrow Mountain Climbers
(5) Curtsey Squat (alternating sides)
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds -1 Minute Each:
(1) 1(+1): Thrusters, Push-Press
(2) 1(+1) Lunges, Squat Jumps
(3) 1(+1) Half Burpee, Ground to Jump and Touch
(4) 1(+1) Push-ups, Mountain Jump
(5) Hollow Plank Hold
(6) Rest