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
