Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

1 Minute:
2 Jumping Lunges + 1 Down and Up Rocket Jump

2 Minutes:
16 Torp Toe Touches
8 Thrusters

3 Minutes:
20 High Knees
10 Push-ups
20 Torp Jacks

4 Minutes:
10 Single Leg DL (R/L)
10 Curl and Press
10 Ground to Jump an...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
3 Minutes:
18 Jumping Lunges
12 Push Press
6 Push-ups

3 Minutes:
12 2 Point BO Row (R/L)
18 Swings
24 Bicycles

4 Minutes:
10 Hinge Jumps
15 High Plank Swimmers
20 Forearm Plank Knee to Elbow (alternating)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Minutes - as far as possible, then 4 minutes - as far as possible, then 6 minutes - as far as possible, then 8 minutes: as far as possible:

10 Toes to Torpedo
15 Single Leg Glute Bridges (R/L)
20 Squat Jumps
25 Swings
30 Push Press
35 Hig...

Equipment Needed: A Torpedo or Medium Weights

Strength

6 Minutes:
8-10 Tempo Strict Press (R/L)
8-10 Straight Arm Ground to OH
10-20 Push-ups
*On Minute 1: start with 7 Burpees
*On Minute 4: 30 High Knees

... then ...

8 Minutes:
12-15 Goblet 1 and 1/4 Squats
8-10 Single Leg DL (R/L)
*On minu...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

60 Air Squats
50 Sit-ups
20-30 Push-ups

Then

in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
Thrusters
High Knees (2x)
Jump Switches (2x)

No Equipment Needed: Bodyweight Workout

2 Cycles:
4 Intervals:
Tabata Push-ups

Then

3 Minutes:
8 Crossover V-Ups (4 per leg)
12 Leg Extensions
16 Bicycles
20 Flutter Kicks

No Equipment Needed: Bodyweight Workout

2 Cycles:
4 Intervals:
Tabata Narrow Mountain Climbers (hold one knee up to the nose in alternating rest windows)

Then

3 Minutes:
8 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (4 per leg)
12 Leg Extensions
16 Bicycles
20 F...

No Equipment Needed: Bodyweight Workout

2 Rounds:
12 Lateral Reaches (alternating legs)
3 Burpees
12 Squat Jumps
3 Burpees

... then ...

2 Rounds:
Superman: max hold
20 Crunches (arms crossed bringing elbows to mid quad)

... at minutes 5, 10, 15:
8 Mountain Jump
4 Broad Jump + Hop Back

Bodyweight Workout. No Equipment Needed!

2 Rounds:

3 Minutes:
10 Side Plank Transitions
10 Supermans
10 Jumping Lunges
10 Predator Jacks

2 Minutes:
12 Squat Jumps
6 Burpees

No Equipment Needed: Bodyweight Workout

4 Rounds:
1 Minute at each station:
Jump Switches
Sit-ups
Push-ups
Lunges
Burpees

No Equipment Needed: Bodyweight Workout

7 Lateral Lunges (R)
7 Lateral Lunges (L)
20 High Knees
7 Squat Jumps
7 Ground to Jump and Touch
20 High Knees
**on minutes 3-6-9: stop and complete 5 Burpees before resuming

No Equipment Needed: Bodyweight Workout

2 Rounds:
12 Tidwells
12 Triple Hop Lateral Twists
12 Half burpee + 2 Squat Jumps

2 Rounds:
12 R-Leg Plyo Jump
12 L-Leg Plyo Jump
12 Jump Switches

...THEN...
20 Ground to Jump and Touch

No Equipment Needed: Bodyweight Workout

2 Rounds:
3 Minutes:
12 Shoot Throughs
6 High Plank to Forearm Plank Transitions
12 Curtsey Squats (alternating),
6 Single Leg Glute Bridges (R/L)
... then ...
30 Seconds: Push-ups
30 Seconds: Jumping Lunges
1 Minute Burpees

Equipment Needed: A Torpedo or Medium Weights

EMOM - 10 Minutes:
5 Squat Tuck Jumps

...remainder alternate between:
Sit-ups
Goblet Squats
BO Rows

... then ...

EMOM - 10 Minutes:
5 Push-ups

...remainder alternate between:
Sit-ups
Goblet Squats
BO Rows

Bodyweight: No Equipment Needed

2 Rounds:

2 Minutes:
12 Back Extensions
6 Push-ups
24 Down Dog Butt Kicks

2 Minutes:
12 Lizard Twists
6 Glute Bridges
24 Flutter Kicks

1 Minute: Lunges

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:
6 Renegade Rows (R)
6 Renegade Rows (L)
6 Torpedo Burpee Ground to OH

... 30-20-10:
Torpedo Russian Twists
Crunches

Bodyweight: No equipment Needed

4 x Tabata Squats
4 x Tabata Push-ups

2 Minutes:
8 Leg Extensions
8 Glute Bridges
8 Ground to Jump and Touch

4 x Tabata Push-ups
4 x Tabata Squats

No Equipment Needed: Bodyweight Workout

2 Rounds:
10 Back Extensions
10 Down and Ups
10 Triple Hop + Lateral Twist

30 Bicycles

No Equipment Needed: Bodyweight Workout

90 Seconds:
12 Bicycles
4 Sit-ups

3 Minutes:
21 Jumping Jacks (fully extended elbows clapping overhead and behind the back)
15 Air Squats
9 Hand Release Push-ups

1 Minute:
Crunches

3 Minutes:
21 Jumping Jacks (fully extended elbows clapping overhead and...

Equipment Needed: A Torpedo or Medium Weights

2 Minutes:
30 Flutter Kicks
10 Skyscrapers

Then

7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press

Then

2 Minutes:
30 Flutter Kicks
10 Skyscrapers

Then

7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press

Th...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Burpees
30 Snatches (alternating)
40 Single Arm Push-Press
50 Swings
60 Air Squats
... after completing each movement, before moving onto the next:
10 Ground to Jump and Touch
10 Predator Jacks
10 Double Butt Kicks

No Equipment Needed: Bodyweight Workout

3 Rounds:

16 Hovering Plank Arm Reaches
8 Back Extensions

2 Rounds:
8 Single Leg Glute Bridges (R/L)
20 Bicycles

1 Round:
10 Push-ups
20 Down Dog Shoulder Taps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

EMOM - alternating through the three movements:
20-25 Swings
12-16 Snatches
6-8 Burpee Complex

... rest the remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

20 Leg Extensions
15 Front Squats
20 Push-Press
25 Squat Jumps
20 Push-Press
15 Front Squats
20 Leg Extensions

Then

Rest as needed before performing max unbroken thrusters