Cardio:

10-9-8-7-6-5-4-3-2-1:
Push Press
BO Row
Power Curls
*After every set:
2 Burpees
20 Torp Taps / 20 High Knees (alternate)
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
1 min: Burpee + 2 Ground 2 Jump and Touch

Then

4 Minutes:
10 Lungers (R)
10 Swing Snatch (R)
10 Lungers (L)
10 Swing Snatch (L)
10 Predator Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:

For 3 Minutes:
10-8-6-4-2:
Thrusters
Snatches
-- in the remainder of 3:00: Air Squats

Then

For 3 Minutes:

3 Rounds:
20 Narrow Mountain Climbers
10 Push-ups
-- in the remainder of 3:00: Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

100 Jump Switches
** 5 Squat Jumps after every 10
... then ...
75 Squat Jumps
**4 Snatches after every 15
... then ...
50 Snatches
**2 Burpees after every 5
... then ...
25 Burpees
**10 Jump Switches after every 5

Equipment Needed: A Torpedo or Medium Weight

Circuit:

Circuit:

(1) 1 Swing Snatch (R), 1 OH Lunge (R hand, L leg), 1 Push Press
(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
(5) 3 Push-ups + 3 Back ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles: For 5 Minutes: 3-6-9-12 ... and so on and so forth:
Max Height Hinge Jumps/Hang to OH

Then

EMOM - 5 Minutes:
13 Thrusters, hold plank for remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Circuit:
3x 1 Minute Each:
(1) 2 Point BO Row
(2) Sit-ups
(3) Air Squats
(4) Push Press
(5) Lunge Twists

Equipment Needed: A Torpedo or Medium Weights

7 Minutes:
10 Front Rack Bulgarian Split Lunges (R/L)
10 Goblet Lateral Lunges (R/L)

7 Minutes:
10 Curl and Press
10 OH Tricep Extensions

6 Minutes:
10 BO Rows
10 Forearm Plank Body Saws

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
6 Rotating Ground to OH (R)
6 Rotating Ground to OH (L)
6 x 3 Press + 1 OH Lunge (alternating lunge legs)
... then...
2 rounds:
20 Swings
10 Burpees

Equipment Needed: A Torpedo or Medium Weights

5 Rounds:

30 Seconds: Sprinter Row (R)
30 Seconds: Sprinter Row (L)
30 Seconds: Power Curl and Press

2.5 Minutes:
4 Tuck Jumps
8 Swings
12 High Knees

Equipment Needed: A Torpedo or Medium Weights

10-9-8 ... 3-2-1:
Bent Over Rows
Swings
Thrusters
(2x) Narrow Mountain Climbers

No Equipment Needed: Bodyweight Workout

4 Rounds:
For 3 Minutes:
1 (+1) Burpee
2(+2) Jumping Lunges

1 Minute:
1(+1) Push-up,
2(+2) Narrow Mountain Climbers

1 Minute:
1(+1) Sit-up
2 (+2) Crunches

- start each new round over at the beginning.

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

30 Seconds:
High Knees

2 Minutes:
6 Snatches (R)
6 Snatches (L)
6 Push Press (R)
6 Push Press (L)

30 Seconds:
Jumping Jacks

2 Minutes:
10 Mountain Jumps
10 Torpedo Toe Touches

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

6 Minutes:
6 Snatches
10 Push-ups
15 Air Squats

4 Minutes:
20 Swings
20 Sit-ups

Equipment Needed: A Torpedo or Medium Weights

Circuit:
5x 1 minute each:

Lunges
Push-ups
Single Leg Glute Bridge (30 seconds R/L)
Swings
Push Press

Rest 1 minute