Equipment Needed: A Torpedo or Medium Weights
Cardio:
15 Sumo Deadlift High Pull
(EMOM - 3 Ground to Jump and Touch)
30 Ground to Jump and Touch
(EMOM - 3Thrusters)
15 Thrusters
(EMOM - 6 Jumping Lunges)
30 Jumping Lunges
(EMOM - 3 Sumo Deadlift High Pulls)
*MARCH MAXNESS - 1 Minute Thrus...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30 Sumo Deadlift High Pull
(EMOM - 5 Ground to Jump and Touch)
50 Ground to Jump and Touch
(EMOM - 5 Thrusters)
30 Thrusters
(EMOM - 10 Jumping Lunges)
50 Jumping Lunges
(EMOM - 5 Sumo Deadlift High Pulls)
*MARCH MAXNESS - 1 Minute Thr...
Equipment Needed: A Torpedo or Medium Weights
Bodybuild:
8x Tabata Intervals:
(1) Curl and Press
(2) Jumping Lunges
(3) Forward Raise To Shoulder
(4) Wide Leg 2xTorp Straight Leg DL
** each full round of Tabata should be capped with 1 Minute:
Skull Crushers (1/3)
2-Point BO Row (30 seco...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
6 minutes:
10 Jumping Lunges
...then...
10 Jumping Lunges
10 Sit-Ups
...then...
10 Jumping Lunges
10 Sit-Ups
20 Hang Power Cleans
...then...
10 Jumping Lunges
10 Sit-Ups
20 Hang Power Cleans
20 Thrusters
*4 Burpees afte...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
2 Rounds:
15 sec: High Knees
15 sec: Predator Jacks
... then ...
4 Min:
8 Clusters
12 Swings
16 Push Press
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Snatches (alt.)
... then ...
21-15-9:
Push-Ups
Swings
*After the Thruster/Snatch work is complete: 15 Half Burpees, and again after the push-up/swing up work is complete
Equipment Needed: A Torpedo or Medium Weights
Strength (BOX OR CHAIR NEEDED):
2 Rounds:
10 Torpedo FC Bulgarian Split Squat (R)
10 Unloaded Bulgarian Split Squat Jumps (R)
- then repeat on the left
20 Max Height Jumping Lunges
...then...
2 Rounds:
10x 1 1/2 Curls
10 Forward Raise to Sh...
Equipment Needed: A Torpedo or Medium Weights
Week of Legends!
Strength: (22 Minutes):
Failure Friday:
Max reps to failure of:
Push Press
Overhead Drive Lunges (alt.)
Push-Ups
Weighted Bulgarian Deadlifts
Swings
*After each movement - Go immediately into:
30 seconds: Curls + 30 seconds: R...
Equipment Needed: A Torpedo or Medium Weights
Week of Legends!!
EMOM - 5 Minutes: 7 Suitcase Deadlifts (R/L) + 7 Upright Row
... then ...
EMOM - 5 Minutes: 7 Thrusters (R/L) + 7 Hang to OH
... then ...
EMOM - 5 Minutes: 7 Single Arm Hang Power Clean (R/L) + 7 Strict Press (two hands)
... th...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
10 Min (AFAP):
3 Rounds:
1 Burpee
3 (2 Squats + Squat Rocket Jump)
6 Swing Snatch (R/L)
2 Rounds:
2 Burpees
6 (2 Squats + Squat Rocket Jump)
12 Swing Snatch (R/L)
1 Round:
3 Burpees
9 (2 Squats + Squat Rocket Jump)
18 Sw...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
10 Min (AFAP):
3 Rounds:
1 Burpee
3 (2 Squats + Squat Rocket Jump)
6 Swing Snatch (R/L)
2 Rounds:
2 Burpees
6 (2 Squats + Squat Rocket Jump)
12 Swing Snatch (R/L)
1 Round:
3 Burpees
9 (2 Squats + Squat Rocket Jump)
18 Swing Snatch (...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Minutes:
12-10-8-6-4-2:
Hang Squat Cleans
Sumo Deadlift High Pull
Torpedo Toe Touches (x2)
Flutter Kicks (x2)
*Upon finishing, work back up the ladder
1 Minute (alternating):
Swings
Hovering Swimmers
Cardio:
3 Cycles (12 Minutes):
3 Minutes:
8-6-4-2
Hang Squat Cleans
Sumo Deadlift High Pull
Torpedo Toe Touches (x2)
Flutter Kicks (x2)
*Upon finishing, work back up the ladder
1 Minute:
(1) Swings
(2) Hovering Swimmers
(3) 3 Ground to Jump and Touch + 6 High Knees
Equipment Needed: A Torpedo or Medium Weights
Circuit:
(1) Thrusters
(2) 2x 20 Sec: NMC 10 Sec: Push Ups
(3) Coffin Sit-Ups
(4) Hang 2 OH
(5) Sprinter Jumps (30 Seconds: R/L)
... Rest: 30 Seconds
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Rounds:
8-10 OH Tricep Ext.
8-10 Push-Ups
10-12 BO Row
2 Rounds:
12-15 Farmer Carry Split Squat (R/L)
12-15 Goblet Squats
*On minutes 5, 10, 15: 2 Rounds: 20 Flutter Kicks, 10 Leg Extensions, 20 Torpedo Toe Touches*
No Equipment Needed: Bodyweight Workout
Cardio:
2 Rounds:
5 MIN EMOM :
12 Burpees
5 MIN:
12 Leg Extensions
24 Squat Jumps
12 Sit Ups
24 Jumping Lunges
Strength:
4 Turkish Get Ups (3 R/L)
8-10 Tempo Front Squats (30X1)
8-10 Single Leg Deadlifts (R/L)
8-10 Lateral Lunges (R/L)
Rest 20-30 seconds between movements
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds:
(1) FC Drive Lunges (30 sec R/L)
(2) 2 Deadlifts + 2 Hang to Shoulder + 2 Push Press (ALL SINGLE ARM ON RIGHT SIDE)
(3) Forearm Side Plank Reach Throughs (30 R/30 L)
(4) 2 Deadlifts + 2 Hang to Shoulder + 2 Push Press (ALL SIN...
Equipment Needed: A Torpedo or Medium Weights
Strength:
4 Sets: 20 Front Rack Bulgarian Split Squat (R/L)
*Rest approx. 30 seconds between sets
... then ...
4 Sets: 12 Single Arm Bench Press (R/L)
*Rest approx. 30 seconds between sets
... then ...
1 Set of Max Upright Rows
...immediat...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
2 Minutes:
6 Ground to Shoulder + Shoulder to OH (from a split position) (R/L)
16 Torp Jacks
... then ...
2 Minutes:
8 Triple Hop Lateral Twists
8 Air Squats
8 High Knees
... then ...
1 Minute:
Hang to OH + 2 Push Press
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
EMOM - 4 Minutes:
(1) 10-14 Burpees
(2) 15-20 Goblet Squats
(3) 20-25 Jumping Lunges
(4) 20-25 Swings
... then ...
1 Minute: Plank Hold
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
4 min:
12 Straight Leg DL
10 Front Squats
8 Push Press
6 Burpees
2 Burpee Clusters
1 min (alternating):
30 Seconds:
Hollow Hold + 30 Seconds Reverse Plank (1/3)
30 Seconds:
Back Extension Hold + 30 Seconds: Mountain Jumps (2/4)
