Cardio

30-20-10
Swings
Goblet Squats

…THEN…
30-20-10
Lateral Hop Overs
Mountain Jumps

…THEN…
30-20-10
Push Press
Jumping Jacks

Equipment Needed: A Torpedo or Medium Weights

Circuit (25 minutes):
5 Cycles of 5 minutes:
(1) SA Hang to Shoulder + Shoulder to OH (R)
(2) Torp Box Step Ups
(3) SA Hang to Shoulder + Shoulder to OH (L)
(4) Weighted Dead Bugs
(5) Burpees

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
8 Push Press
12 OH March

... then ...
9-6-3:
Swings
Squat Jumps
Half Burpees

... then ....
2 Rounds:
4 Bottom-third Front Squats
4 Mid-third Front Squats
4 Top-third Front Squats
4 Front Squats

... then ...
50 Flutter Kicks
25...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:
30 Sec: Half Burpees

4 Minutes:
12-9-6
Reverse Lunges (R/L)
Push-Ups
Shoulder Taps (x2)
Crossover V-Ups

30 seconds: Squat Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio: (12 minutes)
15-12-9:
Thrusters
Swings
Hang to Overhead
Burpees

*After each round:
10 BO Row
5 Ground 2 Jump & Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:
21-15-9:
Thrusters
Swings
Hang to Overhead
Burpees

*After each round: 10 BO Row, 5 Ground 2 Jump & Touch

Equipment Needed: A Torpedo or Medium Weights

Circuit:

1 Minute at each station -
(1): A/B/A/B/A
(2): B/C/B/C/B
(3): C/D/C/D/C
(4): D/E/D/E/D
(5): A/B/C/D/E

A = Jumping Jacks
B = Single Arm Push-Press (30 sec R/L)
C = Sit-Ups
D = Wide Leg Straight Arm Ground to OH
E = Cocoon Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Cardio
2 Rounds AFAP:
20 Hang to Shoulder
12 Max Height Hinge Jumps
15 Push Press
12 Max Height Hinge Jumps
5 Burpee Clusters
12 Max Height Hinge Jumps

1 Rounds:
21 Swings
42 Air Squats

1 Min Plank

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Cycles: AFAP:
30 Torp Hang to Shoulder
12 Max Height Hinge Jumps
20 Torp Push Press
12 Max Height Hinge Jumps
10 Torp Burpee Clusters
12 Max Height Hinge Jumps
...then...
2 Rounds:
21 Swings
42 Air Squats
... then ...
1 Minute Plank

Equipment Needed: A Torpedo or Medium Weights

Cardio
4 rounds

2 Minutes:
10 Goblet Lateral Lunges (alternating)
15 Swings

2 Minutes:
10 Single Arm Staggered Deadlifts (R/L)
15 Forward Raise to Shoulder

1 Minute:
Slow Bicycles

Equipment Needed: A Torpedo or Medium Weights

Circuit:
3 Rounds of 45 seconds ON, 15 seconds REST:
(1) Ground to Shoulder
(2) Push Press
(3) Mountain Climbers
(4) Leg Extensions
(5) Sprinter Jumps (30 Sec: R/L)

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles (19 Minutes):

3 Rounds:
30 Seconds: Hang Power Curls (R)
30 Seconds: Hang Power Curl (L)
30 Seconds: Push-ups

1 Minute: Torpedo Halos (clockwise)

3 Rounds:
30 Seconds: Goblet Squat Pulses
30 Seconds: Jumping Lunges

1 Min...

Equipment Needed: A Torpedo or Medium Weights

Strength:

5 Rounds:
30 Seconds: Hang Power Curls (R)
30 Seconds: Hang Power Curl (L)
30 Seconds: Push-ups
1 Minute: Torpedo Halos (clockwise)

5 Rounds:
30 Seconds: Goblet Squat Pulses
30 Seconds: Jumping Lunges
1 Minute: Torpedo Halos (counter...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15-9-3:
Thrusters
Upright Rows
…then...

3-9-15:
Swing Snatch (alt. every 3 reps)
OH Reverse Lunges
Ground to Jump and Touch
...then...

15-9-3:
Swings
Burpees

*MARCH MAXness: G2J+T to start + End*

Equipment Needed: A Torpedo or Medium Weights

Cardio:
21-15-9:
Thrusters
Upright Rows
…then...
9-15-21:
Swing Snatch (alt. every 3 reps)
OH Reverse Lunges
Ground to Jump and Touch
...then...
21-15-9:
Swings
Burpees
*MARCH MAXness: G2J+T to start + End*

Equipment Needed: A Torpedo or Medium Weights

Cardio:

*MARCH MAXness: G2J+T to start + end

30 Sit-Ups
20 Hang to Overhead
10 Thrusters
...then...
30 Hang to Overhead
20 Thrusters
10 Sit-Ups
...then...
30 Thrusters
20 Sit-Ups
10 Hang to Overhead
*After every round, complete:
12 Torpedo ...

Equipment Needed: A Torpedo or Medium Weights

Circuit:
3 Rounds of 1 minute of each:
(1) Predator Jacks
(2) Front Squats
(3) Jumping Drive Lunges (30 sec R/L)
(4) Push Press
(5) 2x 20 seconds: Tuck Crunches, 10 seconds: Tuck Crunch Hold
... Rest 30 Seconds

*MARCH MAXness: G2J+T to start ...

Equipment Needed: A Torpedo or Medium Weights

Circuit

5 Rounds of 1 min each:

(1) Predator Jacks
(2) Front Squats
(3) Jumping Drive Lunges (30 sec R/L)
(4) Push Press
(5) 2x 20 seconds: Tuck Crunches, 10 seconds: Tuck Crunch Hold

Rest 30 Seconds

*MARCH MAXness:
Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

*MARCH MAXNESS 1 Minute G2J+T to start + End*

Circuit:

3 Rounds of 45 seconds ON, 15 seconds REST:
(1) 2 Lunges + 4 Hinge Jumps
(2) Kipping High Pulls (hold torpedo like Hang to OH)
(3) Push-Ups
(4) Push Press
(5) Swings

Equipment Needed: A Torpedo or Medium Weights

*MARCH MAXNESS 1 Minute G2J+T to start + End*

Circuit:
5 Rounds of 45 seconds ON, 15 seconds REST:
(1) 2 Lunges + 4 Hinge Jumps
(2) Kipping High Pulls (hold torpedo like Hang to OH)
(3) Push-Ups
(4) Push Press
(5) Swings

Equipment Needed: A Torpedo or Medium Weights

Strength (14 minutes):

6 Min:
10-12 Single Arm Upright Rows (R/L)
10-12 Single Arm Curls (R/L)
10-12 Seated Strict Press
10-12 Renegade Rows (R/L)
... then ...
6 Min:
8-10 Tempo Lateral Lunges (30X1) (R/L)
6-8 Single Leg Snatches

Buy in/Buy out:...

Equipment Needed: A Torpedo or Medium Weights

Strength: (26 minutes):

2 Cycles:
6 Min:
10-12 Single Arm Upright Rows (R/L)
10-12 Single Arm Curls (R/L)
10-12 Seated Strict Press
10-12 Renegade Rows (R/L)
... then ...
6 Min:
8-10 Tempo Lateral Lunges (30X1) (R/L)
6-8 Single Leg Snatches ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
30 Seconds on, 30 Seconds off for 3 Minutes: Burpees
... then ...
7 Minutes:
3-6-9-12 .... so on and so forth:
Sumo DL High Pull
2 Point BO Row (R/L)
OH Lunges

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds:
2 minutes:
10 Push Press
7 Hang to Overhead
3 Burpees

2 minutes:
3 Tuck Jumps
7 Thrusters
10 7 Swings
...then...

1 minute: Hovering Plank
...then...
6 Rounds: 45 seconds: Max Reps Rotating through Above Movements
15 sec...