Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats
(2) Burpees
(3) OH Lunges
(4) 2-point BO Row (switch hands at 30 seconds)
(5) Swings

... rest 1 minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:

5 Minutes:
12x 1 Ground to OH + 2 OH Lunges
9 2-point BO Row (R/L)
6 Burpees
... then ...
3 Minutes:
21 Swings
21 Sit-ups
... then ...
2 Minutes:
1(+1) Squat Jumps
2(+2) High Knees

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Burpees
30 Snatches (alternating)
40 Single Arm OH Lunges
50 Power Curls
60 Air Squats
... after completing each movement, before moving onto the next:
7 Ground to Jump and Touch
7 Predator Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds:
8 x Tabata: Air Squats (round 1)
Push-ups (round 2)
Sit-ups (round 3)

Then

2 Minutes:
4 Snatches
2 Burpees

Then

1 Minute: Ground to Shoulder + Shoulder to OH

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

No Equipment Needed: Bodyweight Workout

"Bodybuild: 2 Rounds of Superset: Tempo Push-ups: 8-12 Reps (30x1), Slow 1-leg Mountain to Warrior 3 Transitions: 4 Reps per leg ... then ... 2 Rounds of Superset: Lateral Lunges: 16-20 reps (alternating sides w/ hands clasped behind head), Tempo Body Saws...

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

7 Minutes:
1(+1):
Thruster
Burpee
Swing
Lateral Lunge (R)
Lateral Lunge (L)

6 Minutes:
3 Tuck Jumps
6 Push-ups
9 Air Squats
12 Ground to Jump and Touch

... 7 Minutes:
1(+1) Thruster
Burpee
Swing
Lateral Lunge (R)
Lateral Lunge (L)
*Start back o...

Bodyweight Workout: No Equipment Needed

15-10-5:
Back Extensions
Burpees

... 5-10-15:
Unloaded Russian Twists (feet elevated)
Crunches

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...

15-12-9-6-3 REPS:
Burpees
Sit-ups

... then ...

3-6-9-12-15 REPS:
Straight Leg DL
Push Press

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
2.5 Min:
20 Jump Switches
20 Skaters
10 Half Burpees
2.5 Min:
5×1 Push Up + 2 Mountain Climbers
5×6 Shoulder Taps + 2 Reach Backs

Equipment Needed: A Torpedo or Medium Weights

2 Minutes:
7 Hang to OH
7 Thruster

2 Minutes:
16 Jumping Lunges
32 Narrow Mountain Climbers

1 Minute: Burpees

Equipment Needed: A Torpedo or Medium Weights

1 Min Each:
Swings
Torpedo Toe Touches
Front Squats
OH Torpedo Jacks
Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

1(+1) Thruster

Then

4 Tuck Jumps
8 Snatches
12 Plank Jacks

** at minutes: 4-8-12-16: stop and complete 20 unloaded toe touches before resuming

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

No Equipment Needed: Bodyweight Workout

EMOM - 10 Minutes: 4 Tuck Jumps ... in the remainder of each minute complete max reps alternating between: Sit-ups/Air Squats/Skaters

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

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:

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:

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:

2 Rounds:
90 Seconds: Pistols (R)
90 Seconds: Pistols (L)
30 Seconds Rest

Then

90 Seconds: Extended Push-ups (R)
90 Seconds: Extended Push-ups (L)
30 Seconds: Rest

Then

3 Minutes:
7 BO Row
5 Curl and Press
3 OH Tricep Extensions