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

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds:
(1) 4 Jump Switches + 2 Hinge Jumps
(2) 2x 20 sec: Weighted Glute Bridges, 10 sec: Glute Bridge Hold
(3) Single Leg Deadlifts (30 sec R/L)
(4) Down + Up *Every third rep, complete Down + Up + Rocket Jump*
(5) Weighted Sit-Ups

...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
(1) 4 Jump Switches + 2 Hinge Jumps
(2) 2x 20 sec: Weighted Glute Bridges, 10 sec: Glute Bridge Hold
(3) Single Leg Deadlifts (30 sec R/L)
(4) Down + Up *Every third rep, complete Down + Up + Rocket Jump
(5) Weighted Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15-12-9-6-3:
Thrusters
Straight Leg High Pull

... then ...

3 Rounds:
16 OH Lunges
8 Renegade Rows (4 R/L)
4 Burpees
... then ...
50 Jump Switches
50 High Knees
... then ... reverse your way back out starting with 4 Burpees
... then...

Cardio:

2 Cycles:

3 Rounds:
40 seconds: Upright Row (1/3) or Push-ups (2/4)
20 seconds: Burpees

...then...

2 minutes:
5 Swing Snatch (R)
5 SA Push Press (R)
5 Swing Snatch (L)
5 SA Push Press (L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:

3 Rounds:
40 seconds: Upright Row (1/3) or Push-ups (2/4)
20 seconds: Burpees

...then...

2 minutes:
5 Swing Snatch (R)
5 SA Push Press (R)
5 Swing Snatch (L)
5 SA Push Press (L)

Equipment Needed: A Torpedo or Medium Weights

Cardio: 10-9-8-7-6-5-4-3-2-1:
Hang to Shoulder
Push Press
Goblet Squats
*BEGIN each round with 8 Burpees
*When ladder is completed:
1 x Max Effort Push-ups

...Then start back up the ladder from 1

Equipment Needed: A Torpedo or Medium Weights

Cardio:

22-16-10:
Rotational Ground to OH (alternating)
Squat Jumps
Sumo Deadlift High Pull
Torpedo Russian Twists
*On minutes 4, 8,12,16:
20 NMC
10 Mountain Jumps

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