Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Swings, 20 Thrusters, 5 Burpee Rocket Jumps
15 Swings, 15 Thrusters, 5 Burpee Rocket Jumps
10 Swings, 10 Thrusters, 5 Burpee Rocket Jumps
5 Swings, 5 Thrusters, 5 Burpee Rocket Jumps
*Aim to complete the full sequence as fast as possible...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

5 Rounds EMOM:
(1) 7 SA Swings 5 SA Thrusters, 3 SA Burpee Ground to OH (R)
(2) 40 Sec: Predator Jacks
(3) 7 SA Swings, 5 SA Thrusters, 3 SA Burpee Ground to OH (L)
(4) 40 Sec: Push Ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

12-9-6: Snatches (switch arms at half)
Single Arm Push Press (switch arms at half)
Dead Jacks

** On Minutes 2:30, 5:00, 7:30:
4 Upright Rows
3 Burpees
2 Tuck Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds
1 Minute: Wide Leg SLDL
30 Seconds: Narrow Mountain
Climbers
1 Minute: Power Curls
30 Seconds: Predator Jacks
1 Minute: 2-point Bent Over Row
(30 R/30 L)
30 Seconds: Burpees
... then ...
1.5 Minutes:
2(+2) Air Squats
2(+2) Pu...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
2 Rounds:

100 Jump and Touch
*every 30 seconds
2 Burpees

50 Ground 2 Jump and Touch
*every 30 seconds:
2 Burpees

25 Thrusters
*every 30 seconds:
2 Burpees

then in the remainder of 10 min:
2 Burpees
4 Thrusters
6 Ground 2 Jump an...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Squat Rocket Jumps
9 Predator Jacks
12 Jumping Lunges
... then ...
30 Narrow Mountain Climbers
...then...
2 Rounds:
3 Push-Ups
6 Plank Jacks
9 (2 Jumping Jacks + 4 High Knees)
... then ...
30 Bicycles

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds:

EMOM:
Minute 1: 5 Burpees
Minute 2: 5 Burpees, 6 Sprinter Jumps (3 R, 3L)
Minute 3: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead
Minute 4: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead, 5 Thrusters
Minute...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds:
10 Sumo DL High Pulls
10 Push Press
10 OH Lunge

...Then...

2 Rounds:
15 Hang to OH
15 Mountain Jumps

...Then...

1 Round: 20 Curtsey Squats (alt.)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

4 minutes:
6 Tuck Jumps
12 Weighted Dead Bugs
18 Squat Jumps, 24 Swings
30 Shoulder Taps

1 minute: Torp Taps