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...
Equipment Needed: A Torpedo or Medium Weights
Cardio: (27 Minutes)
2 Cycles:
12 min:
BUY IN:
3 Rounds:
24 Jump Switches
7 Burpees
...then...
AFAP:
21-15-9 reps:
Thrusters
Hang to OH
OH Lunges
...then, in whatever time remains...
15 Dolphin Push-Ups
Max High Plank Hold
*** There will be...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds:
45 Seconds of work, followed by 15 seconds of rest at each station:
(1) Ground to Shoulder
(2) Leg Extension
(3) Coffin Sit Ups
(4) Push-Ups
(5) Front Squats
... NO REST BETWEEN CYCLES
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds:
45 Seconds of work, followed by 15 seconds of rest at each station:
(1) Ground to Shoulder
(2) Leg Extension
(3) Coffin Sit Ups
(4) Push-Ups
(5) Front Squats
... NO REST BETWEEN CYCLES
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles:
1 Minute: Front Rack Floating Lunge (R)
30 Seconds: Jumping Lunges
1 Minute: Front Rack Floating Lunge (L)
30 Seconds: Jumping Lunges
... then ...
6 Minutes:
12-15 Upright Rows
10-12 2 PT BO Row (R/L)
10-12 Single Arm Seat...
Equipment Needed: A Torpedo or Medium Weights
Strength:
7 Minutes:
12-15 Wide Leg Tempo SL DL (30X1)
10-12 Gorilla Rows (R/L)
12-15 Curls
*Rest roughly 30-45 seconds between rounds
... then ...
1 Minute: Dead Bugs
... then ...
7 Minutes:
10-12 Goblet 1 and 1/2 Front Squats
10-12 Str...
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Rounds:
8-10 Wide Leg Tempo SL DL (30X1)
8-10 Gorilla Rows (R/L)
10-12 Curls
*Rest 30 seconds
... then ...
2 Rounds:
10-12 Goblet 1 and 1/2 Squats
10-12 Strict Hang to OH
8-10 OH Tricep Extensions
(if you have time left complet...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
Conditioning:
20-15-10:
Thrusters
Ground to Shoulder
Hang to OH
*After every round, complete:
30 sec: Crunches
30 sec: Crossover Crunches (R)
30 sec: Crossover Crunches (L)
* *Upon finishing the ladder, complete 100 Jump Switches bef...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
Conditioning:
12-9-6:
Thrusters
Ground to Shoulder
Hang to OH
*After every round, complete:
30 sec: Crunches
*Upon finishing the ladder, complete 50 Jump Switches before starting over*
Equipment Needed: A Torpedo or Medium Weights
Week of Legends!
Cardio:
"The March"
4 Rounds:
1 Minute: 1 Burpee + 2 Ground to Jump and Touch
4 Minutes:
14 Lunges (alt.)
10 Lateral Lunges (R)
10 Lateral Lunges (L)
*Each time the weight is put down, complete:
3x (1 Burpee + 2 Ground to Ju...
Equipment Needed: A Torpedo or Medium Weights
Week of Legends!!
Circuit:
5 Rounds:
(1) Snatches (alt every 3 reps)
(2) 2x Tabata Burpees
(3) 30 seconds: Thrusters, 30 seconds: Lunges
(4) 2x Tabata Burpees
(5) Swings
… Rest 30 seconds
Equipment Needed: A Torpedo or Medium Weights
Week of Legends!
12 Swing Snatch (6 R, 6 L)
9 Push-ups
6 Hang to Shoulder (3R, 3L)
3x 1 Strict Hang to OH + 1 Thruster
**After every round,
complete 10 Leg Extensions
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
1 Minute: Max Thrusters
1 Minute: Max Swings
... then ...
2 Minutes: Max Thrusters
*Every time you break, 6 Burpees, 12 Mountain Jumps
2 Minutes: Max Swings
*Every time you break, 6 Burpees, 12 Mountain Jumps
... then ...
3...
Coach: Devyn
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds - 1 Minute Each
(1) Eccentric Push Ups
(2) Front Squats
(3) Dolphin Push-Ups
(4) Single Arm Hang to Shoulder - 30 Sec R/L
(5) Hang to OH -> Lunge
REST 30 SECONDS
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles (22 min):
8 Min:
15-20 Seated Strict Press
8-12 3 PT BO Row (R/L)
8-12 Chair Dips
... then ...
1 min: 2 Jumping Lunges + 1 Squat Jump
... then ...
2 Min: 12 Weighted Dead Bugs, 6 Sky Scrapers
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Cycles:
2 Tabata Intervals: Jumping Lunges
2 Tabata Intervals: Snatches (R)
...then...
40 seconds: Squat Jumps
20 seconds: Rest
...then...
2 Tabata Intervals: Dead Jacks
2 Tabata Intervals: Snatches (L)
...then...
40 secon...
Circuit:
5 Rounds - 1 Minute Each
(1) 1 Burpee + 1 Quarter Burpee
(2) Renegade Row (30 Seconds R/L)
(3) Canoe Swings
(4) 4 Russian Twists + 3 Lay Back Presses
(5) Sumo DL High Pull ...
REST 30 SECONDS
Equipment Needed: A Torpedo or Medium Weights
Cardio:
10 Toes to Torpedo
...then...
20 Shoulder Taps
10 Toes to Torpedo
...then...
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
40 Air Squats
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
50 Chair Dips
40 Air Squat...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
18/12/9 - 12/9/6 - 9/6/3:
Swings
Squat Jumps
Upright Row
On Min 16, 12, 8, 4:
6 Clusters
Equipment Needed: A Torpedo or Medium Weights
Strength:
6 Turkish Get Ups (3 R/L)
12-15 Tempo Front Squats (30X1)
12-15 Single Leg Deadlifts (R/L)
12-15 Lateral Lunges (R/L)
Rest 20-30 seconds between movements
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Snatches
Jumping Lunges
*After each rep count on the ladder:
20 SINGLE Hop + Lat Twist (10R, 10L)
6 Duck Unders
*When complete, start over with 12-9-6
