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

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 x 1 Minute at Each:
(1) Burpees
(2) Tuck Jumps
(3) 3 SL DL + 3 Thrusters
(4) Hang Curl and Press (30 seconds - R/L)
(5) Leg Extensions
Rest 1 Minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

2 Minutes:
40 Bicycles
20 Push-Press

2 Minutes:
8 Single Arm Ground to Shoulder (R/L)
12 Jumping Lunges

1 Minute:
Hip Dips

Equipment Needed: A Torpedo or Medium Weights

Body Build:

10 Minutes:
8-10 Turkish Press (R/L)
8-10 Renegade Rows (R/L)
16-20 Tempo Curls

10 Minutes:
12 Single Leg Glute Bridges (R/L)
8-10 OH Tempo Step Downs (R/L)
16-20 Front Rack Chair Squats

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds:
4 Minutes on:
10 Straight Leg DL
10 BO Row
10 Upright Row
10 Hang to OH
20 Swings

1 Minute:
Burpees (1/3)
Sit-ups (2/4)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

20 Leg Extensions
15 Front Squats
20 Push-Press
25 Squat Jumps
20 Push-Press
15 Front Squats
20 Leg Extensions

Then

Rest as needed before performing max unbroken thrusters

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5x 1 Minute at Each:
(1) Gorilla Rows (alternate at 30 seconds)
(2) 3 Push-ups + 1 Burpee
(3) Single arm Swing Snatch (alternate at 30 seconds)
(4) Bicycles
(5) Goblet Squats
...1 Minute Rest

Equipment Needed: A Torpedo or Medium Weights

Cardio:

EMOM - alternating through the three movements:
20-25 Swings
12-16 Snatches
6-8 Burpee Complex

... rest the remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

6 Minutes:
12 Bridged Bench Press (R/L)
12 Upright Row (R/L)

8 Minutes:
12 Suitcase Floating Lunges (R/L)
12 Staggered Straight Leg DL (R/L)
12 Gorilla Row (R/L)

6 Minutes:
8 Strict Torpedo Burpee Ground to OH
16 Torpedo Russian ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

For 10 Minutes:
1(+1) Tuck Jumps
2(+2) Thrusters
3(+3) Sit-ups

...then...

For 10 Minutes:
8 OH Drop Lunges
16 Swings
24 Narrow Mountain Climbers
32 Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:

5 Minutes:
20 Lunges
20 BO Row
10 Burpees

5 Minutes:
20 Thrusters
20 Straight Leg DL Jumps
20 Triple Hop Lateral Twists (10 R/10 L)

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 x 1 Minute at 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

Equipment Needed: A Torpedo or Medium Weights

4 Rounds

2 Min:
10 Ground To Jump & Touch
5 Hang to Overhead

2 Min:
10 Swings
10 Push Press

1 Min:
3 Predator Jacks
3 Hinge Jumps

Equipment Needed: A Torpedo or Medium Weights

2 Cycles:
4 Rounds:
30 Seconds: Swing Snatches (R)
30 Seconds: Swing Snatches (L)

4 Minutes:
8 Renegade Rows (R)
8 Renegade Rows (L)
4 Torpedo Burpee Ground to OH

2 Minutes:
Max Effort Crunches
Max Effort Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

4 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 Push Press
8 Hang to OH

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:
8 Minutes - Superset:
Forward Raise to Shoulder: 8-12 Reps
Curl and Press: 8-12 Reps

Then

8 Minutes - Superset:
Goblet Lateral Lunges: 16-20 reps (alternating sides)
Single Leg Deadlift: 8-10 reps per leg

Then

4 Rounds:
30 Seconds: Pus...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Burpees
30 Snatches (alternating)
40 Single Arm Push-Press
50 Swings
60 Air Squats
... after completing each movement, before moving onto the next:
10 Ground to Jump and Touch
10 Predator Jacks
10 Double Butt Kicks