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...

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Cycles:

3 Minutes: 5-4-3-2-1:
Canoe Swings (R/L)
Push-ups
Single Arm Floor Press

Then

4 Minutes: 5-4-3-2-1:
Single Arm Thruster (R/L)
2-point BO Row (R/L)
Toes to Torp w/ Slow Descent

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
5 Renegade Rows (R/L)
7 Sumo DL High Pull, 5 Tuck Jumps
7 Toes to Torp with Slow Descent

Then

10 Snatches
10 Thrusters
10 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Max Lunges in 60 Seconds

Then

in the shortest possible time - get to 100 total reps using:
(1) Air Squats
(2) Swings
(3) Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Minutes:
10 Single Arm Push Press (R/L)
10 Single Arm Swing Snatch (R/L)
10 Goblet Squats

Then

4 Tabata Intervals: Upright Row
4 Tabata Intervals: Push-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:

For 3 Minutes:
10-8-6-4-2:
Thrusters
Snatches
-- in the remainder of 3:00: Air Squats

Then

For 3 Minutes:

3 Rounds:
20 Narrow Mountain Climbers
10 Push-ups
-- in the remainder of 3:00: Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
12 Lunge Twists (alternating sides)
20 Push Press

Then

2 Rounds:
9 Ground to Jump and Touch
6 Crossover Narrow Mountain Climbers
3 Burpees

Then

10 Renegade Complexes: 1 Push-up + 1 Renegade Row (R), 1 Push-up + 1 Renegade Row (...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats
(2) Burpees
(3) OH Lunges
(4) 2-point BO Row (switch hands at 30 seconds)
(5) Swings

... rest 1 minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:
10-9-8-7-6-5-4-3-2-1:
Snatches
Push-Ups

3 Rounds:
15 Burpees
15 Squat Jumps
30 Tuck Crunches

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

Equipment Needed: A Torpedo or Medium Weights

Strength:
3 Rounds:
1 Minute: Renegade Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute Gorilla Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute: Single Arm Upright Row (30 Seconds R/L)
30 Seconds: Rest

Then

8x Top to Top Tabata Curls

Then

8x Top...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
5 Burpees
10 Predator Jacks
15 Jumping Lunges

Then

2 Rounds:
5 Push-ups
10 Crossover Narrow Mountain Climbers
15 High Knees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

100 Jump Switches
** 5 Squat Jumps after every 10
... then ...
75 Squat Jumps
**4 Snatches after every 15
... then ...
50 Snatches
**2 Burpees after every 5
... then ...
25 Burpees
**10 Jump Switches after every 5

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 ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles: For 5 Minutes: 3-6-9-12 ... and so on and so forth:
Max Height Hinge Jumps/Hang to OH

Then

EMOM - 5 Minutes:
13 Thrusters, hold plank for remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:
4 Minutes:
7x 1 1/2 Tempo Straight Leg DL
7 Single Leg Glute Bridge (R/L)

Then

1 Minute:
Max Box Step Ups (holding weight in farmer carry but switching hands as needed)

Then

4 Minutes:
7 Single Arm Curl and Press (R/L)
14 Si...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Burpees
30 Snatches (alternating)
40 Single Arm OH Lunges
50 Power Curls
60 Air Squats
... after completing each movement, before moving onto the next:
7 Ground to Jump and Touch
7 Predator Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:
3 Rounds:
30 Seconds: Goblet Squats
30 Seconds: Sit-ups

Then

3 Rounds:
30 Seconds: Swings
30 Seconds: Push Press

Then

4 Minutes:
7 Swing Snatch (R/L)
5 Burpees

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