Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

2 minutes:
10 Suitcase Deadlifts (R/L)
10 Single Arm Power Curls (R/L)

2 Minutes:
10 Upright Rows
15 Squat Jumps

1 Minute:
10 High Knees,
10 Single Hop Lateral Twists

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Swings, 20 Thrusters, 5 Burpee Rocket Jumps
15 Swings, 15 Thrusters, 5 Burpee Rocket Jumps
10 Swings, 10 Thrusters, 5 Burpee Rocket Jumps
5 Swings, 5 Thrusters, 5 Burpee Rocket Jumps
*Aim to complete the full sequence as fast as possible...

Equipment Needed: A Torpedo or Medium Weights

Strength:

22 Minutes:
2 Rounds AFAP:
8 OH Pendulum Lunges (R/L)
8 Single Leg DL
8 Goblet Lateral Lunges (R/L) (with slow descent)
... rest ~45 seconds
... then ...
2 Rounds AFAP:
12x 1 1/2 Curls
16 Strict Press

1 Minute: Plank
... rest...

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

Cardio:

3 Cycles:

60-40-20 seconds:
Thrusters
Predator Jacks

...then...

3 minutes:
12 Ground to Shoulder +
FR Lunge (alt.)
18 Leg Lifts (alt.)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Squat Rocket Jumps
9 Predator Jacks
12 Jumping Lunges
... then ...
30 Narrow Mountain Climbers
...then...
2 Rounds:
3 Push-Ups
6 Plank Jacks
9 (2 Jumping Jacks + 4 High Knees)
... then ...
30 Bicycles

Equipment Needed: A Torpedo or Medium Weights

Cardio:

20-16-10:
Snatches (switch arms at half)
Single Arm Push Press (switch arms at half)
Dead Jacks

** On Minutes 4,8,12,16:
8 Upright Rows
4 Burpees
2 Tuck Jumps

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

1 Minute: Rest

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds
1 Minute: Wide Leg SLDL
30 Seconds: Narrow Mountain
Climbers
1 Minute: Power Curls
30 Seconds: Predator Jacks
1 Minute: 2-point Bent Over Row
(30 R/30 L)
30 Seconds: Burpees
... then ...
1.5 Minutes:
2(+2) Air Squats
2(+2) Pu...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
2 Rounds:

100 Jump and Touch
*every 30 seconds
2 Burpees

50 Ground 2 Jump and Touch
*every 30 seconds:
2 Burpees

25 Thrusters
*every 30 seconds:
2 Burpees

then in the remainder of 10 min:
2 Burpees
4 Thrusters
6 Ground 2 Jump an...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats

(2) Swing Snatch (R/L)

(3) Torp Windshield Wipers

(4) Lunge Twists

(5) 8 jump switches +
2 Ground 2 Jump & Touch

1 min Rest

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds:

EMOM:
Minute 1: 5 Burpees
Minute 2: 5 Burpees, 6 Sprinter Jumps (3 R, 3L)
Minute 3: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead
Minute 4: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead, 5 Thrusters
Minute...

Equipment Needed: A Torpedo or Medium Weights

Strength:

8 min:
20 Messier Squats
16 Tempo SLDL
20 Front Rack 1-1/2 Squats
8 Weighted Single Leg Glute Bridges (R/L)

8 min:
20 Curls
16 Strict Hang 2 OH
20 Hovering Shoulder Taps
8 Eccentric Push Ups

8x TABATA (alternating):
Skyscrapers
...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

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

1 Minute: Burpees

No Equipment Needed: Bodyweight Workout

Cardio:

2 Rounds:

5 MIN EMOM :
12 Burpees

5 MIN:
12 Leg Extensions
24 Squat Jumps
12 Sit Ups
24 Jumping Lunges

Equipment Needed: A Torpedo or Medium Weights

Cardio:

10 Toes to Torpedo
...then...
20 Shoulder Taps
10 Toes to Torpedo
...then...
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
40 Air Squats
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
50 Chair Dips
40 Air Squat...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

5 min:
5 Curl and Press
4 SLOW OH Side Bends
8-10 OH Tricep Ext.
8-10 BO Row + Twist

... then ...

Alternating Combinations:
40 Seconds, ON, 20 Seconds OFF for 6 Minutes:

6 Jumping Lunges + 1 Lateral Lunges (R/L) (Min1 ...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

4 minutes:
6 Sprinter Rows (R/L)
10 Push-Ups

4 Minutes:
6 Gorilla Rows (R/L)
10 Seated Strict Press

4 minutes:
15 Bicycles
12 Leg Extensions
9 Sit-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:

3 Minutes: Thrusters - every time you break, complete 3(+3) Broad Jump + Step Back

Then

3 Minutes: Sit-ups - every time you break, complete 3(+3) Burpees

Then

3 Minutes: Swings - every time you break, complete 3(+3) Broad Jum...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 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

Cardio:

10-9-8-7-6-5-4-3-2-1:
Push Press
BO Row
Power Curls

-- after every set: complete:
2 Burpees
20 Torp Taps or 20 High Knees (alternate)
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15 Hang 2 OH
15 Push Press
2 (+2) Burpees: Up to 8 burpees

15 Plyo Swings
15 Thrusters
3 (+3) Mountain Jumps up up to: 12 Mountain Jumps

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:
1 Minute: Max Seated Strict Press

Then

4 Tabata Intervals: Torp Jacks

Then

7 Minutes:
9 Front Rack Split Squats
9 Front Rack Floating Lunges
9 Single Leg Snatch
9 Single Leg Glute Bridge (R/L)

-- do all 9 reps of all four m...