Equipment Needed: A Torpedo or Medium Weights

Lower Body Cardio:
3 Minutes:
15 Front Squats
10 Ground to Jump and Touch

2 Minutes:
12 OH Lunges
8 Burpees

30 Seconds: R-Arm Gorilla Rows
30 Seconds: L-Arm Gorilla Rows

1 Minute:
3 Predator Jacks
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

4 Rounds:

30 Seconds: Single Leg Glute Bridge (R)
30 Seconds: Single Leg Glute Bridge (L)

30 Seconds: Sprinter Row (R)
30 Seconds: Sprinter Row (L)

1 Minute: Sit-ups

30 Seconds: Staggered Front Squat (R)
30 Seconds: Staggered Front Squa...

Upper Body Overload Day:

21-18-15-12-9-6-3:
Push-ups
Push Press
Torp Jacks
Hovering Reaches

Equipment Needed: A Torpedo or Medium Weights

Cardio HIIT:

Every 4:00 for 5 Rounds:
20 Swings
10 Skyscrapers
20 Power Curls
10 Burpees

- max reps: 2 Jumping Lunges + 2 Squat jumps for the remainder of 4 minutes before starting over at the top the following round

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

1 Minute: Tempo Forearm Plank Body Saws
1 Minute: Renegade Rows (alternating arms)

3 Minutes:
8 OH Tempo Lunges (R/L)
8 Tempo Thrusters

*The whole objective of Time Under Tension workouts is to slow down movement and put our bodies in...

No Equipment Needed: Bodyweight Workout

500 Friday!

8 x Tabata Bicycles (hold tuck in rest)

4 Minutes:
4 Lateral Lunge (R)
4 Lateral Lunge Left
4 Down and Ups
4 Sprinter Jumps (R)
4 Sprinter Jumps (L)

8 x Tabata 1-arm Plank (alternate arms each round and try to hold regular plank in rest)

4 ...

Equipment Needed: A Torpedo or Medium Weights

2 Minutes:
30 Flutter Kicks
10 Skyscrapers

Then

7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press

Then

2 Minutes:
30 Flutter Kicks
10 Skyscrapers

Then

7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press

Th...

Equipment Needed: A Torpedo or Medium Weights

4 Rounds -
4 Minutes:
10 Push-Ups
20 Abmat Sit-ups
30 Swings
20 Snatches
10 Jumping Lunges

1 Minute:
Max Thrusters

Equipment Needed: A Torpedo or Medium Weights

50 Snatches
* EMOM -
6 Jumping Lunges

Then

50 Sit-ups
* EMOM -
5 Push-ups

Then
50 Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights
"The March"

4 Rounds:

1 Minute:
Max Burpee Rocket Jumps

4 Minutes:
10 Curled Lunges (5 R, 5 L)
10 Goblet Lateral Lunges (R/L)
*Each time the Torp is set down at any point during the 4 minutes, complete 2 burpee Rocket Jumps before resuming.

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:
60 Air Squats
50 Sit-ups
20 Tricep Extensions

Then

in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
Thrusters
High Knees (2x - double reps)
Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

2 Cycles:
8 Intervals: Tabata BO Rows

Then

6 Minutes:
12 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (6 per leg)
12 Snatches
24 Leg Extensions
24 Jumping Lunges
48 Bicycles
48 Torp Runs (one foot on Torp, then jump a...

Equipment Needed: Torpedo or Medium Weights

4 Rounds:

1 Minute at each movement:
Push Press
Snatches
Air Squats
Swings
Power Curls

Equipment Needed: A Torpedo or Medium Weights

EMOM - 10 Minutes:
5 Squat Tuck Jumps

...remainder alternate between:
Sit-ups
Goblet Squats
BO Rows

... then ...

EMOM - 10 Minutes:
5 Push-ups

...remainder alternate between:
Sit-ups
Goblet Squats
BO Rows

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
6 Rotating Ground to OH (R)
6 Rotating Ground to OH (L)
6 x 3 Press + 1 OH Lunge (alternating lunge legs)
... then...
2 rounds:
20 Swings
10 Burpees

No Equipment Needed: Bodyweight Workout

2 Rounds

3 Minutes
12 Shoot Throughs
6 High Plank to Forearm Plank Transitions
12 Curtsey Squats (alternating)
6 Single Leg Glute Bridges (R/L)

... then ...

30 Seconds
Push-ups

30 Seconds
Jumping Lunges
1 Minute Burpees

Equipment Needed: A Torpedo or Medium Weights

5-4-3-2-1:
Half Kneeling Strict Press (R)
Half Kneeling Strict Press (L)

10-8-6-4-2:
Push-ups
Mountain Jumps

25-20-15-10-5:
High Knees
Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

2 Minutes: Sit-ups

7 Minutes:
21 OH Torp Jacks
15 OH Lunges
9 Thrusters

2 Minutes: Sit-ups

7 Minutes:
21 Torp Jacks
15 SL Deadlifts
9 Hang to OH

2 Minutes: Sit-ups

Equipment Needed: A Torpedo or Medium Weights

2(+2) Renegade Rows (alternating for a total count)
9 Hinge Jumps

...after completing 10 Rows and 9 Hinge Jumps

3 Rounds:
20 Narrow Mountain Climbers
3 Burpees
...then start back over at 2 rows

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

2 Minutes:
6 R-Arm Swing Snatches
6 L-Arm Swing Snatches
12 Push-Press

2 Minutes:
6 Push-Ups
6 Mountain Jumps
12 Jumping Lunges

1 Minute: Swings

Equipment Needed: A Torpedo or Medium Weights

5 Rounds:

30 Seconds: Sprinter Row (R)
30 Seconds: Sprinter Row (L)
30 Seconds: Power Curl and Press

2.5 Minutes:
4 Tuck Jumps
8 Swings
12 High Knees

Equipment Needed: A Torpedo or Medium Weights

11 Lateral Lunges (R)
11 Lateral Lunges (L)
22 Torp Runs
11 Squat Jumps
11 Ground to Jump and Touch
22 Torp Runs

**on minutes 4-8-12-16: stop and complete 7 Burpees before resuming

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:

EMOM - 5 Minutes: 7 Swings
*for the reminder of the minute:
Max Snatches (3R, 3L)

EMOM - 5 Minutes: 7 Push-ups
*for the remainder of the minute:
Max Push Press (3R, 3L)

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

1 Minute: Plank (1/3) or Reverse Plank (2/4)
1 Minute: BO Rows
1 Minute: Swings
1 Minute: Push Press
1 Minute: Thrusters