Equipment Needed: A Torpedo or Medium Weights

Week of Legends!

12 Swing Snatch (6 R, 6 L)
9 Push-ups
6 Hang to Shoulder (3R, 3L)
3x 1 Strict Hang to OH + 1 Thruster

**After every round,
complete 10 Leg Extensions

Cardio:

2 Cycles:
3 minutes:
8 Ground to Shoulder + Shoulder to Overhead
12 Plyo Swings
16 OH Torp Jacks

...then...

2 Rounds:
30 seconds: Shoot Throughs
30 seconds: Side Plank

Cardio:

3 Cycles (12 Minutes):
3 Minutes:
8-6-4-2
Hang Squat Cleans
Sumo Deadlift High Pull
Torpedo Toe Touches (x2)
Flutter Kicks (x2)
*Upon finishing, work back up the ladder

1 Minute:
(1) Swings
(2) Hovering Swimmers
(3) 3 Ground to Jump and Touch + 6 High Knees

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)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

12-9-6: Snatches (switch arms at half)
Single Arm Push Press (switch arms at half)
Dead Jacks

** On Minutes 2:30, 5:00, 7:30:
4 Upright Rows
3 Burpees
2 Tuck Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

4 minutes:
12 Front Squats
12 Push Press
12 Snatches (alt.)
12 Swings
12 Sit-Ups

1 minute:
Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
(1) Ground 2 Jump & Touch
(2) Swings
(3) 1 Jumping Lunge + 1 Floating Lunge
(4) Snatches (alt. every 3 reps)
(5) 3 Push-Ups + 2 Half Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
EMOM - 4 Minutes:
(1) 10-14 Burpees
(2) 15-20 Goblet Squats
(3) 20-25 Jumping Lunges
(4) 20-25 Swings

Then

1 Minute: Plank Hold

Equipment Needed: A Torpedo or Medium Weights

Circuit:
3 Rounds:
(1) Plyo DL Jumps (30 Seconds: R/L)
(2) Single Arm Thrusters (30 Seconds: R/L)
(3) 2x 20 Seconds: Hollow Hold, 10 Seconds: Flutter Kicks
(4) 1 Torp Pull under + 1 Renegade Row
(5) Mountain Climbers

Cardio:

10-9-8-7-6-5-4-3-2-1:
Push Press
BO Row
Power Curls
*After every set:
2 Burpees
20 Torp Taps / 20 High Knees (alternate)
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

2 Minutes:
5-4-3-2-1:
Canoe Swings (R/L)
Push-ups
Single Arm Floor Press
... then ...
3 Minutes:
5-4-3-2-1:
Single Arm Thruster (R/L)
2-point BO Row (R/L)
Toes to Torp w/ Slow Descent

1 min: Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 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

Strength:

For 12 Minutes:
10 Single Arm Bench Press (R/L)
10 Single Arm Upright Row (R/L)

Then

8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups
-- rest approximately 15-20 seconds between each movement.

Equipment Needed: A Torpedo or Medium Weights

Cardio

5 Minutes:
16 Lunges
16 BO Row
8 Burpees

5 Minutes:
16 Thrusters
16 SLDL Jumps
16 Triple Hop Lateral Twist (8 R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:
1(+1) Tuck Jumps
2(+2) Thruster
3(+3) Sit-ups

No Equipment Needed: Bodyweight Workout

Cardio:

7 Burpees
2 Tuck Jumps
14 Air Squats
2 Tuck Jumps
21 High Knees
2 Tuck Jumps
... then ...
20 Unloaded Russian Twists

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 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 ...

No Equipment Needed: Bodyweight Workout

2 Rounds:
1 Minute Each:
Air Squats
Burpees
Lunges
Crunches
Push-Ups

No Equipment Needed: Bodyweight Workout

Cardio:

For 5 Minutes:
2(+2) Tuck Jumps
12 Gorilla Sweeps
2(+2) Sit-ups

...then...

For 5 Minutes:
10 OH Jumping Lunges w/ hands clasped behind head
20 Narrow Mountain Climbers
30 Jump and Touch

No Equipment Needed: Bodyweight Workout

Bodybuild:

5 Minutes:
6 Staggered Push-ups (R/L)
6 Tempo Reverse Plank Extensions (30X3)
12 Down Dog Shoulder Taps

5 Minutes:
5 Shrimp Squats (R/L)
8 Side Plank Reach Throughs (R/L)

No Equipment Needed: Bodyweight Workout

2 Cycles:
4 Intervals:
Tabata Push-ups

Then

3 Minutes:
8 Crossover V-Ups (4 per leg)
12 Leg Extensions
16 Bicycles
20 Flutter Kicks

No Equipment Needed: Bodyweight Workout

2 Rounds:
1 Minute:
3 Burpees
6 Narrow Mountain Climbers

1 Minute:
3 Squat Jumps
6 High Knees

1 Minute:
3 Predator Jacks
6 Ground to Jump and Touch

2 Minutes:
16 Forearm Plank Leg Lifts
16 Jumping Jacks

No Equipment Needed: Bodyweight Workout

"Bodybuild: 2 Rounds of Superset: Tempo Push-ups: 8-12 Reps (30x1), Slow 1-leg Mountain to Warrior 3 Transitions: 4 Reps per leg ... then ... 2 Rounds of Superset: Lateral Lunges: 16-20 reps (alternating sides w/ hands clasped behind head), Tempo Body Saws...

No Equipment Needed: Bodyweight Workout

3 Rounds:

16 Hovering Plank Arm Reaches
8 Back Extensions

2 Rounds:
8 Single Leg Glute Bridges (R/L)
20 Bicycles

1 Round:
10 Push-ups
20 Down Dog Shoulder Taps