Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:

5 Minutes
- as far as possible: 10-9-8 ... 3-2-1:
Push-ups + Unloaded OH Presses (from knees)

Then

3 Minutes:
5 Gorilla Rows (R/L)
10 BO Rows (2 hands)

Then

2 Minutes:
12 Weighted Single Leg Glute Bridges (R/L)

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

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...

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

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

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

Equipment Needed: A Torpedo or Medium Weights

Circuit:
(1) Single Leg DL (R)
(2) Single Arm OH Lunge (all Right Leg)
(3) Single Leg DL (L)
(4) Single Arm OH Lunge (all Left Leg)
(5) Thrusters
... rest one minute

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

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

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

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

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

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

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...

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