Equipment Needed: A Torpedo or Medium Weights
Circuit:
4 Cycles:
5 Min:
AFAP:
8 Thrusters (HEAVY)
10 Burpees
8 Thrusters (HEAVY
...in time remaining of each cycle:
9 Sumo Deadlift High Pulls
15 Swings
21 Sit-Ups
Strength:
6 Min:
12 Arnold Press (R/L)
12 Tempo Curls (30X1)
12 Single Torp (double hand) Forward Raises
10 Push-Ups
1 Minute: Airplane Rows (30 sec R/L)
3 Rounds:
40 Sec: Strict Press
20 Seconds: Torp Jacks
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Front Squats
BO Row
...then...
2 Rounds:
15 Situps
10 V-Ups
...then...
9-15-21:
Suticase Deadlifts (R/L)
Push Press
...then...
2 Rounds:
15 Situps
10 V-Ups
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2/4/6, 4/6/8, 6/8/10, 8/10/12 Reps:
Burpees
Thrusters
Snatches (alt.)
*Upon finishing each ladder: complete 30 Pull-Unders
No Equipment Needed: Bodyweight Workout
Equipment Needed: A Torpedo or Medium Weights
10-8-6-4-2:
Swing Snatch
Thrusters
...then...
2-4-6-8-10:
Half Burpees
Hang to OH
*EMOM:
20 High Knees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
18-15-12:
Torpedo Lunges
Hang to Overhead
...then...
15-12-9:
Snatches
Leg Extensions
...then...
12-9-6:
Burpees
Thrusters
*Upon finishing, start over with reps cut in half *
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30-20-10:
Torpedo Lunges
Hang to Overhead
...then...
20-16-10:
Snatches
Leg Extensions
...then...
12-9-6:
Burpees
Thrusters
*Upon finishing, start over with reps cut in half
Equipment Needed: A Torpedo or Medium Weights
Cardio:
15-12-9-6-3:
Sumo Deadlift Hight Pull
Front Squats, Russian Twists (x2)
*After each round: 3 Burpees
*On minutes 3-6-9: 20 High Knees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
18-15-12-9-6-3:
Sumo Deadlift High Pull
Front Squats
Russian Twists (x2)
*After each round: 4 Burpees
*On minutes 4-8-12-16: 30 High Knees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds of 5 Minutes:
15 Hinge Jumps
15 Hinge Jumps, 10 Hang to Overhead
15 Hinge Jumps, 10 Hang to Overhead, 10 Push Press
15 Hinge Jumps, 10 Hang to Overhead, 10 Push Press, 15 Front Squats
... in the remaining time of each round:
Wei...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds of 5 Minutes:
20 Hinge Jumps
20 Hinge Jumps, 15 Hang to Overhead
20 Hinge Jumps, 15 Hang to Overhead, 15 Push Press
20 Hinge Jumps, 15 Hang to Overhead, 15 Push Press, 20 Front Squats
... in the remaining time of each round:
T...
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXness: Thrusters to start + end
Cardio:
2 Cycles:
4 Minutes:
Buy in: 20 Jumping Lunges
*In the remainder of 4 minutes:
15 Front Squats
15 Sumo Deadlift High Pulls
15 Burpees
15 Push Press
1 Minute:
Swings
*Start each new round wit...
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXness: Thrusters to start + end
Cardio:
4 Cycles:
4 Minutes:
Buy in: 20 Jumping Lunges
*In the remainder of 4 minutes:
15 Front Squats
15 Sumo Deadlift High Pulls
15 Burpees
15 Push Press
1 Minute:
Weighted Sit Ups (1/3)
Swings (2/...
Equipment Needed: A Torpedo or Medium Weights
Bodybuild:
5 Minutes:
3 Turkish Get-Ups (R/L)
6 SA Strict Press (R/L)
6 Single Arm Upright Row (R/L)
1 minute: Drop Lunge (30 sec: OH Hold, 30 sec: Back Rack)
5 Minutes:
8-10 Split Squat Jumps (R/L)
5 Windmills (R/L),
10-12 Single Leg Deadlifts ...
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles:
5 Minutes:
4 Turkish Get-Ups (R/L)
8 SA Strict Press (R/L)
8 Single Arm Upright Row (R/L)
1 minute: Step Ups/Drop Lunges (30 sec: OH Hold, 30 sec: Back Rack)
5 Minutes:
8-10 Split Squat Jumps (R/L)
5 Windmills (R/L)
10-12 Si...
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXNESS 1 Minute Thrusters to start + end*
Strength:
X Elevated Push-Ups
X Hollow Body Hold
X Down Dog Push-Ups
12 Slow Torpedo Pull-Unders
8 FR Lateral Lunge + Curtsy Lunge (R/L)
*Rest ~30-45 seconds between movements*
Equipment Needed: A Torpedo or Medium Weights
Strength:
*MARCH MAXNESS 1 Minute Thrusters to start + end*
X Elevated Push-Ups
X Hollow Body Hold
X Down Dog Push-Ups
20 Slow Torpedo Pull-Unders
10 FR Lateral Lunge + Curtsy Lunge (R/L)
*Rest ~30-45 seconds between movements*
Equipment Needed: A Torpedo or Medium Weights
Cardio:
AFAP 20-15-10:
Thrusters
Swing Snatch (alt. at half way)
Rest 1 Minute
...then...
AFAP 10-15-20:
Sumo Deadlift 2-Point BO Row
Burpees
Rest 1 Minute
*MARCH MAXNESS 1 Minute Jumping Lunges to start + end*
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
