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)