Equipment Needed: A Torpedo or Medium Weights

Cardio:

*MARCH MAXNESS 1 Minute Sumo DL High Pull to start + end*

50 OH Lunges
*EMOM 3 Burpee Tuck Jumps* .
..then...
18-12-6:
Thrusters
Hang 2 OH
...then...
if time still remains: Max Push-Ups

Equipment Needed: A Torpedo or Medium Weights

Strength:

8 min:
20 Messier Squats
16 Tempo SLDL
20 Front Rack 1-1/2 Squats
8 Weighted Single Leg Glute Bridges (R/L)

8 min:
20 Curls
16 Strict Hang 2 OH
20 Hovering Shoulder Taps
8 Eccentric Push Ups

8x TABATA (alternating):
Skyscrapers
...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

5 min:
5 Curl and Press
4 SLOW OH Side Bends
8-10 OH Tricep Ext.
8-10 BO Row + Twist

... then ...

Alternating Combinations:
40 Seconds, ON, 20 Seconds OFF for 6 Minutes:

6 Jumping Lunges + 1 Lateral Lunges (R/L) (Min1 ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Waves:

4 min:
1-2-3...so on and so forth:
Burpee Rocket Jumps
Swing Snatch (R)
Swing Snatch (L)
Push Up
Crossover V-Up (R hand L foot)
Crossover V-Up (L hand R foot)
*At the 4:00 minute mark - work back down the ladder
*At 9:00 minut...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
4 Tabata Intervals: Torp Dead Jacks
4 Tabata Intervals: Half Skyscrapers

1 Min: Burpees

4 Tabata Intervals: Torp Taps
4 Tabata Intervals: Top to Top Push Press

1 Min: Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
EMOM - 4 Minutes:
(1) 10-14 Burpees
(2) 15-20 Goblet Squats
(3) 20-25 Jumping Lunges
(4) 20-25 Swings

Then

1 Minute: Plank Hold

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:
1 Minute: Max Seated Strict Press

Then

4 Tabata Intervals: Torp Jacks

Then

7 Minutes:
9 Front Rack Split Squats
9 Front Rack Floating Lunges
9 Single Leg Snatch
9 Single Leg Glute Bridge (R/L)

-- do all 9 reps of all four m...

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Cycles:

3 Minutes: 5-4-3-2-1:
Canoe Swings (R/L)
Push-ups
Single Arm Floor Press

Then

4 Minutes: 5-4-3-2-1:
Single Arm Thruster (R/L)
2-point BO Row (R/L)
Toes to Torp w/ Slow Descent

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Max Lunges in 60 Seconds

Then

in the shortest possible time - get to 100 total reps using:
(1) Air Squats
(2) Swings
(3) Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Minutes:
10 Single Arm Push Press (R/L)
10 Single Arm Swing Snatch (R/L)
10 Goblet Squats

Then

4 Tabata Intervals: Upright Row
4 Tabata Intervals: Push-ups

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds -1 Minute Each:
(1) 1(+1): Thrusters, Push-Press
(2) 1(+1) Lunges, Squat Jumps
(3) 1(+1) Half Burpee, Ground to Jump and Touch
(4) 1(+1) Push-ups, Mountain Jump
(5) Hollow Plank Hold
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Strength:
3 Rounds:
1 Minute: Renegade Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute Gorilla Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute: Single Arm Upright Row (30 Seconds R/L)
30 Seconds: Rest

Then

8x Top to Top Tabata Curls

Then

8x Top...

Equipment Needed: A Torpedo or Medium Weights

Throwback Thursday

1 Minute: Burpees
... then ...
EMOM - 6 Minutes: 8 Swings
*In the remainder of each minute: max single arm muscle snatches (alternating every 3 reps)
... then ...
EMOM - 6 Minutes: 8 Push-ups
*In the remainder of each minute...

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:
3 Rounds:
30 Seconds: Goblet Squats
30 Seconds: Sit-ups

Then

3 Rounds:
30 Seconds: Swings
30 Seconds: Push Press

Then

4 Minutes:
7 Swing Snatch (R/L)
5 Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:
(1 and 2): 2 Rounds: 30 Seconds: Squat Jumps, 30 Seconds: Lunges
(3) 2 Hang to OH + 4 Push Press
(4) Plyo Swings
(5) 4 Push-ups + 8 Narrow Mountain Climbers
1 Minute: Rest

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
2 Rounds:
5 Minutes:
12 Lunge Twists
8 Single Leg DL (R)
8 Single Leg DL (L)
12 Push Press
5 Minutes:
30 Bicycles
20 Leg Extensions
10 Skyscrapers

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

Circuit:

(1)Curl and Press
(2) Snatches
(3) Down and Up Rocket Jumps
(4) Abmat Sit-ups
(5) Pull-ups

Rest 1 minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

EMOM - Alternating through:
20-25 Swings
12-16 Snatches
6-8 x
Plant Hands
Step Back
1 Push-up
Pop to BOTTOM OF SQUAT, Rocket Jump
... Rest the remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Sets:
10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest 30-45 sec. between sets
... then ...
3 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest 30-45 sec. between sets
... then...