No Equipment Needed: Bodyweight

Bodyweight Cardio:
20-16-12-8-4:
Pendulum Lunges
S.L. DL Jumps
Reach Backs
Crossover NMC

*EMOM: 4 Squat Jumps

Equipment Needed: A Torpedo or Medium Weights

CIRCUIT:
10 Down and Up Rocket Jumps
to start each 5-minute cycle

(1)
EMOM 1-2-3-4-5-6 ... so on:
Push-ups
Leg Extensions
Tuck Jumps

(2)
EMOM 2-4-6-8-10 ... so on:
Jump Switches
Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

8x Tabata:
Jumping Lunges
Abmat Sit-ups w/ anchored feet
Swings
Push-ups
Upright Rows

Equipment Needed: A Torpedo or Medium Weights

Cardio (19 minutes):

8 Minutes:
AFAP:
3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Cycles:

1 Min:
Hang Squat Cleans

2 Min:
10 Front Rack Lunges
10 Push Press

3 Min:
15 Snatches
20 Reach Backs

*Between Cycles:
5 Burpees + 20 Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

Cardio: (21 Min)
3 Cycles:
7 Minutes: AFAP:
3 Rounds:
7 Swings
7 Thrusters

...then in whatever time remains each cycle:
6 Snatches (alt)
6 Jumping Lunges (alt.)
6 Half Burpees
6 Hovering Swimmers (alt.)

Equipment Needed: A Torpedo or Medium Weights

Cardio:
10/1, 9/2 ... 2/9, 1/10:
Burpees/Swings
... then ...
10/1, 9/2 ... 2/9, 1/10:
Tuck Jumps/Hang to OH
...
10/1, 9/2 ... 2/9, 1/10:
Renegade Rows (alternating arms)/Hang Squat Cleans
*If/when the athletes finish, for the remainder of time:
7 ...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
3 Turkish Sit-Ups (R arm)
3 Turkish Sit-Throughs (R arm)
3 Single Arm OH Drop Lunges (R arm) (then complete on left)
... then ...
2 Rounds:
7 offset push ups R/L)

2 Rounds:
10 Upright Rows
12 Curls

Equipment Needed: A Torpedo or Medium Weights

Circuit -
(1) Hang Squat Cleans
(2) Tabata Box/Chair dips
(3) 10 Crossover NMC, 3 Mountain Jumps
(4) Upright row
(5) 10 High Knees, 3 Ground to Jump and Touch

Bodyweight: No Equipment Needed

Equipment Needed: A Torpedo or Medium Weights

Cardio

2 Rounds:
2 Min:
12 Swings
6 BO Row

1 Min:
12 Jumping Lunges
6 Jumping jacks

1 Min : Torp Pull Unders

30 Sec: Supine Press
30 Sec: Torp Toe Touches

Equipment Needed: A Torpedo or Medium Weights

Circuit:
10 Down and Up Rocket Jumps to start each 5-minute cycle, directly into:

EMOM 1-2-3-4-5-6 ... so on and so forth:
Push-ups/Leg Extensions/Tuck Jumps (1/5)

EMOM 2-4-6-8-10 ... so on and so forth:
Jump Switches/Ground to Jump and Touch ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

21-15-9:
Hang Squat Cleans
Hang to OH
Straight Leg Ground to Shoulder
High Knees (x2)
Crossover V-Ups

Equipment Needed: A Torpedo or Medium Weights

Circuit:
5 Rounds of 45 seconds ON, 15 seconds REST:
(1) Ground to Shoulder
(2) Push Press
(3) Mountain Climbers
(4) Leg Extensions
(5) Sprinter Jumps (30 Sec: R/L)

Equipment Needed: A Torpedo or Medium Weights

Strength:

8 OH Split Squats (4 R/L)
8 Lunge Twists (alt.)
8 Upright Rows
8 Coffin Sit-Ups

*2 x 5 Burpee Sumo Deadlift High Pull

Equipment Needed: A Torpedo or Medium Weights

Strength:
16-18 OH Split Squats (8-9 R/L)
14-16 Lunge Twists (alt.)
12-14 Upright Rows
10-12 Coffin Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

*MARCH MAXness: Sumo DL High Pulls to start + end

Cardio:
100 Torp Taps
80 Swings
60 Thrusters
40 Snatches (alt. every 5 reps)
20 SA Burpee Ground to OH (alt.)
*Upon finishing:
1-2-3-4-5 ... so on and so fourth of each movement getting as far up ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

*MARCH MAXness: G2J+T to start + end

15 SIt-Ups
10 Hang to Overhead
5 Thrusters
...then...
15 Hang to Overhead
10 Thrusters
5 Sit-Ups
...then...
15 Thrusters
10 Sit-Ups
5 Hang to Overhead
*After every round, complete:
8 Torpedo Russ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

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

100 OH Lunges
*EMOM 3 Burpee Tuck Jumps* .
..then...
20-15-10:
Thrusters
Hang to OH
...then...
if time still remains: Max Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
45 Seconds of work, 15 seconds of rest:
(1) Hinge Jumps
(2) Hang Power Cleans
(3) 4x Crossover Narrow Mountain Climbers + 2 Push-ups + 2 Shoulder Taps
(4) Snatches (alt.)
(5) Burpee Predator Jack

*MARCH MAXNESS - 1 Minute Su...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds:
45 Seconds of work, 15 seconds of rest:
(1) Hinge Jumps
(2) Hang Power Cleans
(3) 4x Crossover Narrow Mountain Climbers + 2 Push-ups + 2 Shoulder Taps
(4) Snatches (alt.)
(5) Burpee Predator Jack

*MARCH MAXNESS - 1 Minute Sum...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds: (21 minutes)
1 Minute: Hang to Overhead
2 Minutes: 10 Hovering Hand Marches, 8 Single Arm Push Press (R/L)
3 Minutes: 20 Layback Presses, 20 Russian Twists, 20 Skaters
1 Minute: Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

1 Minute: Push Press
... then ...
3 Minutes:
1-2-3-4-5...(so on and so forth):
Hang to OH
SLDL
Burpee Tuck Jumps
...then...
2 Minutes:
4 Windmills (2 R, 2L) + 12 Vertical Crunches
... then ...
3 Minutes: working back down ladder f...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
1 Minute: Push Press
... then ...
7 Minutes:
1-2-3-4-5...(so on and so forth):
Hang to OH
SLDL
Burpee Tuck Jumps
...then...
4 Minutes:
4 Windmills (2 R, 2L) + 12 Vertical Crunches
... then ...
7 Minutes working back down ladder fro...