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/...
Bodyweight: No Equipment Needed
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
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
No Equipment Needed: Bodyweight Workout
Cardio:
20-16-12-8-4:
Pendulum Lunges
S.L. DL Jumps
Reach Backs (ALT.)
Crossover NMC (ALT.)
*EMOM: 4 Squat Jumps
Equipment Needed: A Torpedo or Medium Weights
Cardio
3 Cycles:
1 Min:
Hang Squat Cleans
2 Min:
10 FR Lunges
10 Push Press
3 Min:
15 Snatches
20 Reach Backs
*Between Cycles:
5 Burpees + 20 NMC
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
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:
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
20 Hike Swings
20 Straight Leg Deadlifts
20 Sit-Ups
30 Lunges with arms extended out to your sides at shoulder height
Equipment Needed: A Torpedo or Medium Weights
Cardio:
20 Hike Swings
20 Straight Leg Deadlifts
20 Sit-Ups
30 Lunges with arms extended out to your sides at shoulder height
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...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds EMOM - 3 Min:
(1) 15-20 Thrusters
(2) 40 sec: Max Height Hinge Jumps
(3) 15-20 Ground to Shoulder + Shoulder to OH
... then ...
2 Minutes:
10 Torpedo Russian Twists
4 Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
EMOM - 3:
(1) 15-20 Thrusters
(2) 40 sec: Max Height Hinge Jumps
(3) 15-20 Ground to Shoulder + Shoulder to OH
... then ...
2 Minutes:
10 Torpedo Russian Twists
4 Burpees
