Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Rounds:
10-15 Upright Rows
10-12 BO Row
8-10 OH Strict Press
10-15 Couch Dips
...then...
1 Minute: Sit-Ups
...then...
2 Rounds:
10 Bulgarian Split Squats (R)
5 Bulgarian Split Squat Jumps (R)
...then repeat on the L
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
4 Min:
10 Burpee Deadlifts
16 Torpedo Push Press
Max Unbroken Squat Jumps
30 sec: High Knees
30 sec: Jumping Jacks
Equipment Needed: A Torpedo or Medium Weights
Bodybuild: (22 Minutes)
10-9-8 ... 3-2-1:
Power Curls
Upright Row
... then ...
3 Rounds:
7 Single Arm Slow Descent BO Rows (R/L)
9 Weighted Sit-ups
... then ...
10 Walk Backs (inchworms)
1 Minute Plank
... rest roughly 30-45 seconds before re...
Equipment Needed: A Torpedo or Medium Weights
Bodybuild: (12 Minutes)
10-8-6-4-2:
Power Curls
Upright Row
... then ...
2 Rounds:
7 Single Arm Slow Descent BO Rows (R/L)
9 Weighted Sit-ups
... then ...
6 Walk Backs (inchworms)
1 Minute Plank
... rest roughly 30-45 seconds before restarting
Equipment Needed: A Torpedo or Medium Weights
Strength: "Buns and Guns"
10 Lunge Twists (R/L)
13 Curl and Press
16 Single Arm OH Split Squats (8 R, 8 L)
*Short rest, then:
20 Glute Bridges w/ Back on Chair/Couch
15 Hinge Jumps
10 Single Leg Snatches (5R/5L)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
12-9-6:
Squat Cleans
Hang to OH
Straight Leg Ground 2 Shoulder
High Knees (x2)
Crossover V-Ups
Equipment Needed: A Torpedo or Medium Weights
Strength: "Buns & Guns"
10 Lunge Twists (R/L)
20 Curl and Press
30 Single Arm OH Split Squats (15 R, 15 L)
*Rest before starting:
30 Glute Bridges w/ Back on Chair/Couch
20 Hinge Jumps
10 Single Leg Snatches (5R/5L)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds:
(1) 45 seconds: Sumo Deadlift High Pulls,15 seconds: Rest
(2) 1 minute: Plank Jacks
(3) 2x Tabata: Jumping Lunges
(4) 1 minute: Forearm Plank Body Saw
(5) 45 seconds: Predator Jacks, 15 seconds: Rest
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 PT BO Row (R/L)
...then...
1 Minute: Upright Row
...then...
30 Sec: Bulgarian Split Squats
30 Sec: Bulgarian Split Squat Jumps
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30-20-10:
G2J+T
*After every set, complete:
10 Skaters
10 Snatches (alt.)
10 Thrusters
10 Leg Extensions
Equipment Needed: A Torpedo or Medium Weights
Cardio:
50-40-30-20-10:
G2J+T
*After every set, complete:
10 Skaters
10 Snatches (alt.)
10 Thrusters
10 Leg Extensions
Equipment Needed: A Torpedo or Medium Weights
Cardio (22 Minutes):
55 G2J+T
45 Snatches (alt.)
35 Squat Cleans
25 Renegade Rows (alt.)
15 Push-Ups
5 (1 Strict Hang to OH + 2 Strict Press)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds of 1 min:
(1) Hang Power Cleans
(2) 2x 20 sec: Jumping Lunges, 10 sec: Chair Pose Hold
(3) Swings
(4) 2x 20 sec: Push-Ups, 10 sec: Plank Hold
(5) Gorilla Rows (alt)
... Rest 30 seconds between rounds
*MARCH MAXness: Snatches (A...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds of 1 min:
(1) Hang Power Cleans
(2) 2x 20 sec: Jumping Lunges, 10 sec: Chair Pose Hold
(3) Swings
(4) 2x 20 sec: Push-Ups, 10 sec: Plank Hold
(5) Gorilla Rows (alt)
... Rest 30 seconds between rounds
*MARCH MAXness: Snatches (Al...
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXness: Snatches (Alt.) to start + end*
Strength:
8-10 Tempo Push-Ups (30X1)
10-12 Gorilla Rows (R/L)
12-14 Curl & Press
...then...
8-10 Single Leg Glute Bridges w/ 2-second hold
10-12 Tempo Wide Leg Straight Leg DL (30X1)
12-14 OH Pendulu...
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXness: Snatches (Alt.) to start + end*
Strength:
2 Rounds:
8-10 Tempo Push-Ups (30X1)
10-12 Gorilla Rows (R/L)
12-14 Curl & Press
...then...
2 Rounds:
8-10 Single Leg Glute Bridges w/ 2-second hold
10-12 Tempo Wide Leg Straight Leg DL (...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
10/50, 20/40, 30/30, 40/20, 50/10 Seconds:
Torp Taps/Air Squats
... then ...
(1x) 45 Seconds on, 15 Seconds off:
Sit-ups
Reach Throughs (R)
Bicycles
Reach Throughs (L)
L-Sit Up and Overs
... then ...
10/50, 20/40, 30/30, 40/20, 50/10 ...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30 Ground to Overhead
30 Burpees
30 SA Swing Snatch (15 R, 15 L)
30 Jumping Lunges
... then ...
15 of each
... then ...
6 Push-ups
12 Tuck Crunches
24 Plank Jacks for remainder
*MARCH MAXness: Snatches (Alt.) to start + end*
Equipment Needed: A Torpedo or Medium Weights
Cardio:
50 Torp Ground 2 OH
50 Burpees
50 Torp Swing Snatch (25 R/ 25 L)
50 Jumping Lunges
... then ...
25 of each
... then ...
6 Push-ups
12 Tuck Crunches
24 Plank Jacks for remainder
*MARCH MAXness: Snatches (Alt.) to start + end*
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXNESS 1 Minute Snatches to start + end*
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXNESS 1 Minute Snatches to start + end*
Cardio (16 minutes):
BUY-IN:
3 Rounds:
5 Squat Jumps
5 Burpees
...then...
AFAP:
15-12-9-6-3:
Clus...
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXNESS 1 Minute Snatches to start + end*
Cardio (8 minutes):
BUY-IN:
3 Rounds:
5 Squat Jumps
5 Burpees
...then...
AFAP:
12-9-6-3:
Clusters
Sumo Deadlift High Pulls
Push-Ups
*In whatever time remains:
5 Squat Jumps
5 Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio
4x Tabata Intervals: Burpees
3 Min:
9 Hang to Overhead
9 Swings
9 Push Ups
4x Tabata Intervals: Torp Jacks/OH Torp Jacks ALT.
3 min:
9 Hang to Overhead
9 Swings
9 Push Ups
*MARCH MAXNESS - 1 Minute Snatches to Start + End*
Equipment Needed: A Torpedo or Medium Weights
Cardio:
Cardio:
2 Cycles:
4x Tabata Intervals: Burpees
3 Min:
9 Hang to Overhead
9 Swings
9 Push Ups
4x Tabata Intervals:Torp Jacks/OH Torp Jacks
3 min:
9 Hang to Overhead
9 Swings
9 Push Ups
Equipment Needed: A Torpedo or Medium Weights
Cardio (22 minutes):
AMRAP
15: 20 Straight Leg High Pulls
7 Push-Ups
20 Push Press
7 Push-Ups
20 Goblet Drop Lunges (alt.)
7 Push-Ups
20 Snatches
7 Push-ups
...then...
30 seconds: Rest
...then...
6.5 minutes:
AFAP: 50 Single Arm Thrusters (sw...
