Equipment Needed: A Torpedo or Medium Weights
Strength:
10 Single Arm Bench Press (R/L) (do this off a box)
10 Single Arm Upright Row (R/L)
Then
8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as ne...
Equipment Needed: A Torpedo or Medium Weights
Cardio
5 Minutes:
16 Lunges
16 BO Row
8 Burpees
5 Minutes:
16 Thrusters
16 SLDL Jumps
16 Triple Hop Lateral Twist (8 R/L)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
30 Seconds: Strict Upright Row
1 Minute: Sit-ups
30 Seconds: Push-ups
1 Minute: Alternating Staggered Deadlifts
6 x Tabata Intervals:
Gorilla Rows (alt. each interval)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds
1 Minute Each:
(1) 1 Swing Snatch (R) +1 OH Lunge (R hand, L leg), 1 Push Press (R)
(2), 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L), 1 OH Lunge (L hand, R leg), 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees ...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
3 Minutes:
6 Thrusters
6 Swing Sntach (R/L)
6 Push Press
Then
2 Minutes:
10 Curls,
10 Straight Leg DL (Rounds 1/3)
10 Down and Up Rocket Jumps, 20 Torp Jacks (Rounds 2/4)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
For 10 Minutes:
50 Snatches
50 Sit-ups
50 Narrow Mountain Climbers
* EMOM - 6 Jumping Lunges
Then
For 10 Minutes:
50 Snatches
50 Sit-ups
50 Narrow Mountain Climbers
* EMOM - 5 Push-ups
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
5 Minutes:
20 Lunges
20 BO Row
10 Burpees
5 Minutes:
20 Thrusters
20 Straight Leg DL Jumps
20 Triple Hop Lateral Twists (10 R/10 L)
AFlow with Coach Jalisa
Equipment Needed: A Torpedo or Medium Weights
10/1 - 9/2 - 8/3 ... 3/8 - 2/9 - 1/10:
Thrusters/Snatches (alt. arms)
*** On minutes 4, 8, 12, 16: 7 Tuck Jumps
No Equipment Needed: Bodyweight Workout
Upper Body Overload Day:
18-15-12-9-6-3:
Push-ups
Unloaded Torp Jacks
Hovering Reaches
Shoot Throughs
Equipment Needed: A Torpedo or Medium Weights
Lower Body Cardio:
3 Minutes:
15 Front Squats
10 Ground to Jump and Touch
2 Minutes:
12 OH Lunges
8 Burpees
30 Seconds: R-Arm Gorilla Rows
30 Seconds: L-Arm Gorilla Rows
1 Minute:
3 Predator Jacks
2 Burpees
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds:
4x Tabata Intervals: Burpees
2 Min: 3 Tuck Jumps + 6 Thrusters
30 Sec: Triple Hop Lateral Twist
30 Sec: Predator Jacks
1 Min: Rest
No Equipment Needed: Bodyweight Workout
2 Rounds:
1 Minute Each:
Air Squats
Burpees
Lunges
Crunches
Push-Ups
Equipment Needed: A Torpedo or Medium Weights
Bodybuild:
2 Rounds: 7 Curls
7 Curls (from bottom of curl to middle)
7 Curls (full reps)
Then
2 Rounds:
12-15 2-Point Tempo BO Row (R/L)
Then
2 Rounds:
9 Goblet Lateral Lunges (R/L)
Then
1 Round:
Max Tricep Push-ups
... rest approximately 1 m...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds - 1 Minute Each:
(1) 1 Swing Snatch (R) + 1 OH Lunge (R hand, L leg), 1 Push Press (R)
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L) + 1 OH Lunge (L hand, R leg) +1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees ...
Equipment Needed: A Torpedo or Medium Weights
Strength:
For 8 Minutes:
20 Squat Jumps
20 Jumping Lunges
10 Tempo Goblet Squats (30X1)
Then
8 Minutes:
10 Renegade Rows (R/L)
20 Two-handed Curls
8-10 Kneeling Strict Press (R/L)
Then
4 Minutes:
4 Rounds:
30 Seconds: Torp Toe Touches
30 Seconds...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
5 Rounds:
2 Minutes:
20 Torp Lunges
*In remainder of those 2 minutes: Max Swing Snatch (alt. hands every 3 reps)
2 Minutes: 10 Toes to Torp with Slow Descent
*In remainder of those 2 minutes: Max Single Arm Thrusters (alt. hands every ...
