Equipment Needed: A Torpedo or Medium Weights

Strength:

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 Seconds...

Equipment Needed: A Torpedo or Medium Weights

50 Reps of each:

Sumo Deadlift High Pulls
Swings
Jump and Touch
Jumping Lunges
Push Press
Hang Power Curls
Lizard Twists
Push-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio: 2 Minutes: 7 Swing Snatch (R/L), 7 Push-ups ... then ... 2 Minutes: 18 Push Press 9 Predator Jacks ... then ... 1 Minute: Air Squats (Rounds 1/3) or Plyo Jumps (Rounds 2/4)

Equipment Needed: A Torpedo or Medium Weights

Strength

6 Minutes:
8-10 Tempo Strict Press (R/L)
8-10 Straight Arm Ground to OH
10-20 Push-ups
*On Minute 1: start with 7 Burpees
*On Minute 4: 30 High Knees

... then ...

8 Minutes:
12-15 Goblet 1 and 1/4 Squats
8-10 Single Leg DL (R/L)
*On minu...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Minutes:
12 Reps: Forearm Plank Knee to Elbow
12 x 1 Forward Lunge (R) + 1 Drop Lunge (R)
12 x 1 Forward Lunge (L) + 1 Drop Lunge (L)
9 Hang to OH
... then ...
1 Minute:
Reverse Plank (1)
Side Plank (R) (2)
Side Plank (L) (3)
High P...

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Sets:
10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest 30-45 sec. between sets
... then ...
3 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest 30-45 sec. between sets
... then...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
50/10, 40/20, 30/30, 20/40,10/50 Seconds:
Thrusters/Hang to OH

Then

2 Minutes: 8 Squat Jumps, 4 Tuck Jumps

Then

1 Minute: Upright Row

Then

4 Minutes: 9 SL Deadlifts, 9 Burpees

Then

1 Minute Upright Row

Then

2 Minutes: 8 Squat Jumps,...

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

THROW BACK THURSDAY

Cardio:

5 Minutes: Max Torp Thrusters
*EMOM: 7 Squat Rocket Jumps

5 Minutes: Max Lunges
*EMOM: 6 Torp Thrusters

5 Minutes: Max Torp Curl and Front Squat
*EMOM: 6 Burpees

5 Minutes: Max Burpees
*EMOM: Torp Curl and Front Squat

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

Cardio:

2 Rounds:

4 Minutes:
12 Swings
12 Thrusters

Then

1 Minute: Curls

Then

4 Minutes:
9 Upright Rows
12 OH Lunges

Then

1 Minute: 4 Squat Jumps + 4 Jumping Lunges

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

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