Bodyweight Workout. No Equipment Needed!

20 Shoulder Taps
10 Glute Bridges
20 Narrow Mountain Climbers
10 Leg Extensions into Skyscrapers

No Equipment Needed: Bodyweight Workout

EMOM -
4 Minutes:
8 Forearm Plank Swimmers (R Leg + L Arm Extensions etc.)

**for the remainder of each minute: Max High Knees**
1 Minute: Max Air Squats

EMOM - 4 Minutes: 8 Mountain Jumps
**for the remainder of each minute: Max Bicycles**
1 Minute: Ma...

No Equipment Needed: Bodyweight Workout

3 Rounds:

30 Seconds: Hovering Shoulder Taps
30 Seconds: Mountain Jumps
30 Seconds: Supermans

1 Minute 50 Seconds: 3 Tuck Jumps, 8 Air Squats, 12 Narrow Mountain Climbers

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

No Equipment Needed: Bodyweight Workout

5-4-3-2-1:
Push-up
Unloaded Kneeling OH Press (double reps)
... then ...
10-8-6-4-2:
Mountain Jumps
Squat Jumps
... then ...
25-20-15-10-5:
High Knees
Jump and touch

Bodyweight: No Equipment Needed

2 Rounds:
30 Seconds:
High Knees

2 Minutes:
10 Mountain Jumps
10 Toe Touches

30 Seconds:
Jumping Jacks

2 Minutes:
10 Mountain Jumps
10 Toe Touches

No Equipment Needed: Bodyweight

5 Minutes:
4 Down and Ups
4 High Plank to Forearm Plank Transitions
8 Triple Hop Lateral Twists

5 Minutes:
4 Single Leg Glute Bridge (R/L)
8 Sit-ups
20 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.

No Equipment Needed: Bodyweight Workout

2 Rounds:
2 Min:
20 Narrow Mountain Climbers
10 Tuck Jumps

2 Min:
8 Single Leg Glute Bridges (R/L)
8 x 1 High Plank to Forearm Plank
2 Knee Slides (R/L)

1 Min:
12 High Knees
3 Ground to Jump and Touch

No Equipment Needed: Bodyweight Workout

Circuit:

2 Rounds:

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

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

1 Minute: Sit-ups

30 Seconds: Staggered Squat (R)
30 Seconds: Staggered Squat (L...

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

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

AFlow with Coach Alex

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

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, ...

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

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

10 Snatches
6 Jumping Lunges
10 Sit-ups
6 Jumping Lunges
20 Narrow Mountain Climbers
6 Jumping Lunges

... then ...

10 Snatches
6 Push-ups
10 Sit-ups
6 Push-ups
20 Narrow Mountain Climbers
6 Push-ups

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

No Equipment Needed: Bodyweight Workout

Cardio:

7 Burpees
2 Tuck Jumps
14 Air Squats
2 Tuck Jumps
21 High Knees
2 Tuck Jumps
... then ...
20 Unloaded Russian Twists

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: One Light to Medium Weight

Cardio:

3 Rounds:
30 Seconds: Thrusters
30 Seconds: 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