No Equipment Needed: Bodyweight Workout
Circuit:
5 Rounds - 1Minute Each:
(1) Push-ups
(2) High Knees
(3) Air Squats
(4) Narrow Mountain Climbers
(5) Curtsey Squat (alternating sides)
(6) Rest
Equipment Needed: A Torpedo or Medium Weights
2 Cycles:
3 Rounds:
30 Sec: Curls
30 Sec: OH Tricep Extension
3 Minutes:
3 Strict Hang to OH
6 Push-Ups
3 Rounds:
30 Sec: OH Drop Lunges (Alt)
30 Sec: Squat Jumps
3 Minutes:
6 Goblet Cursy Squats
6 Max Height Hinge Jumps
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds:
1 Minute Each:
(1) 2 Point BO Row (switch arms at 30 seconds)
(2) Sit-ups
(3) Air Squats
(4) Push Press
(5) Lunge Twists
... 1 minute rest
Equipment Needed: A Torpedo or Medium Weights
Cardio:
For 10 Minutes:
1(+1) Tuck Jumps
2(+2) Thrusters
3(+3) Sit-ups
Then
For 10 Minutes:
8 OH Drop Lunges
16 Swings
24 Narrow Mountain Climbers
32 Jump and Touch
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
5 Minutes:
20 Lunges (add weight as needed)
20 BO Row (sub single arm as needed)
10 Burpees
5 Minutes:
20 Thrusters
20 Straight Leg DL Jumps
20 Triple Hop Lateral Twists (10 R/10 L)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
7 Farmer Carry Split Squats (R/L)
7 2-point BO Row (R/L)
Then
5x 2 Wide Leg Ground to OH + 4 OH Lunges
Then
50 Jump Switches
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
2 Minutes:
10 Ground to Jump and Touch
5 Hang to OH
... then ...
2 Minutes:
10 Swings
10 Push-Press
... then ...
1 Minute:
3 Predator Jacks + 3 Hinge Jumps
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5x 1 Min Each:
(1) 3 Single Arm Push Press (R) + 3 Single Arm Push Press (L)
(2), 3 2-point BO Row (R) + 3 2-point BO Row (L)
(3), 3 Renegade Rows (R) + 3 Renegade Rows (L)
(4), Lay Back Presses
(5), 4 Leg Extensions + 8 Bicycles
Rest:...
No Equipment Needed: Bodyweight Workout
2 Rounds:
1 Minute at each station:
Plank, Push-ups
Hinge Jumps
2 Good Mornings + 8 Butt Kicks
Triple Hop Lateral Twists
No Equipment Needed: Bodyweight Workout
"The March"
2 Rounds:
1 Minute:
Max Burpee Rocket Jumps
4 Minutes:
10 Lunges w/ hands clasped behind head
10 Lateral Lunges w/ hands clasped behind head (R)
10 Lateral Lunges w/ hands clasped behind head (L).
*Each time the hands come down from behi...
Equipment Needed: A Torpedo or Medium Weights
2 Rounds: 1 Minute of each: Swings, Torpedo Toe Touches, Front Squats, OH Torp Jacks, Ground to Jump and Touch
Bodyweight Workout: No Equipment Needed
1 Rounds:
12 Tidwells
12 Triple Hop Lateral Twists
12 Half burpee + 2 Squat Jumps
1 Rounds:
12 R-Leg Plyo Jump
12 L-Leg Plyo Jump
12 Jump Switches
20 Ground to Jump and Touch
Equipment Needed: A Torpedo or Medium Weights
2 Cycles:
6 Rounds:
30 Seconds: Burpees
30 Seconds: Predator Jacks
… then …
4 Minutes:
15 Straight Leg DL
15 Front Squats
15 Swings
No Equipment Needed: Bodyweight Workout
3 Rounds:
10 Jumping Jacks
3 Burpees
2 Rounds:
10 Jump and Touch
5 Ground to Jump and Touch
1 Round:
10 Unloaded Lunge Twists
5 Sprinter Jumps (R/L)
No Equipment Needed: Bodyweight Workout
2 Rounds:
1 Minute:
3 Burpees
6 Narrow Mountain Climbers
1 Minute:
3 Squat Jumps
6 High Knees
1 Minute:
3 Predator Jacks
6 Ground to Jump and Touch
2 Minutes:
16 Forearm Plank Leg Lifts
16 Jumping Jacks
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Minutes:
5 Renegade Rows + 5 Knee to Right Elbow (R/L)
5 Half Burpees
... then ...
2 Minutes:
12 Clusters
24 High Knees
... then ...
1 Minute:
Crunches (1/3)
Leg Extensions (2/4)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
50/10, 40/20, 30/30, 20/40,10/50 Seconds:
Thrusters/Hang to OH
Then
2 Minutes: 8 Squat Jumps, 4 Tuck Jumps
Then
1 Minute: Upright Row
Then
4 Minutes: 9 SL Deadlifts, 9 Burpees
Then
1 Minute Upright Row
Then
2 Minutes: 8 Squat Jumps,...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
10 Torp Russian Twists
3x 1 Push-up + 1 Burpee
10 Torp Russian Twists
10 Thrusters
3x 1 Push-up + 1 Burpee
10 Torp Russian Twists
10 Thrusters
20 Jumping Lunges
3x 1 PUsh-up + 1 Burpee
30 Hang to OH
