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

Circuit:
3 Rounds:
(1) Plyo DL Jumps (30 Seconds: R/L)
(2) Single Arm Thrusters (30 Seconds: R/L)
(3) 2x 20 Seconds: Hollow Hold, 10 Seconds: Flutter Kicks
(4) 1 Torp Pull under + 1 Renegade Row
(5) Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

2 Minutes:
5-4-3-2-1:
Canoe Swings (R/L)
Push-ups
Single Arm Floor Press
... then ...
3 Minutes:
5-4-3-2-1:
Single Arm Thruster (R/L)
2-point BO Row (R/L)
Toes to Torp w/ Slow Descent

1 min: Sit-Ups

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

Cardio:
1(+1) Tuck Jumps
2(+2) Thruster
3(+3) Sit-ups

Equipment Needed: A Torpedo or Medium Weights

Throwback Thursday

Cardio:

2 Minutes:
30 Flutter Kicks
4 Slow Toes to Torp
... then ...
7 Minutes:
10 Suitcase Staggered Deadlifts (R leg, L hand and L leg, R hand)
10 Hang to OH
20 Push Press
... then ...
2 Minutes:
30 Flutter Kicks
4 Slow ...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) 1(+1) Straight Leg DL + 2 BO Rows
(2) Lateral Lunges (R)
(3) Burpees
(4) Lateral Lunges (L)
(5) Snatches
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Full Cycles:

8 x Tabata: Curl and Press
1 Minute: Max Push-ups
... then ...
2 Rounds:
30 Seconds: 2-point BO Row (R/L)
... then ...
1 Minute: Upright Row
... then ...
1 Minute: Front Rack Floating Lunge (R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

1/2/3/4:
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

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

No Equipment Needed: Bodyweight Workout

Cardio:

For 5 Minutes:
2(+2) Tuck Jumps
12 Gorilla Sweeps
2(+2) Sit-ups

...then...

For 5 Minutes:
10 OH Jumping Lunges w/ hands clasped behind head
20 Narrow Mountain Climbers
30 Jump and Touch

Aflow with Coach Alex

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

AFlow

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...

Bodyweight: No Equipment Needed

BODY BUILDING DAY:
10 Shrimp Squats (R/L)
10 Messier Squats w/ hands clasped behind the head)
10 x (2 Forearm Plank Body Saws + 1 Slow Forearm Plank Knee to Elbow) (R/L)
30 High Knees

Equipment Needed: A Torpedo or Medium Weights

4 Minutes:

4 R-Arm Thrusters
4 L-Arm Thrusters
4 R-Arm Hammer Swings (CENTER HANDLE)
4 L-Arm Hammer Swings (CENTER HANDLE)

30 Seconds: Predator Jacks
30 Seconds: High Knees

Bodyweight Workout: No Equipment Needed

30 Seconds: Russian Twists
30 Seconds: Ground to Jump and Touch
30 Seconds: Hovering Shoulder Taps
30 Seconds: Layback Overhead Sweeps

... then ...
1 Minute: Skaters

... then ...
2 Minutes: 3 Push-ups + 3 Mountain Jumps

Equipment Needed: Torpedo or Medium Weights

4 Rounds:

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

No Equipment Needed: Bodyweight Workout

10 Triple Hop + Lateral Twists
10 Lateral Lunges (alternating sides)
10 R-Leg Plyo DL Jumps (L)
10 R-Leg Plyo Deadlift Jumps (R)
10 Push-ups
10 Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
1 Minute: Hang to OH (1)
Thrusters (2)
Russian Twists (3)
Hang Power Curls (4)

4 Minutes
21-15-9
Snatches
Hinge Jumps

Aflow with Coach Alex

No Equipment Needed: Bodyweight Workout

2 Rounds:
2.5 Min:
20 Jump Switches
20 Skaters
10 Half Burpees
2.5 Min:
5x1 Push Up + 2 Mountain Climbers
5x 6 Shoulder Taps + 2 Reach Backs

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
30 Seconds: BO Row
30 Seconds: Power Curls
8 x Tabata Intervals:
Air Squats (1)
Bicycles (2)
Superman's (3)
Mountain Jumps - Hold High Plank in Rest (4)