Equipment Needed: A Torpedo or Medium Weights

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:
4 Cycles:

30-20-10 seconds:
Deadlifts
Burpees
...then...
3 minutes:
9 Torp Hang to OH
9 Thrusters
9 V-Ups

Cardio:

10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Push-Ups
Ground to Jump and Touch
...then...
3 Rounds:
10 Leg extensions
10 sit ups
*EOMOM: 4 Burpees

No Equipment Needed: Bodyweight workout

Cardio:

4 Rounds:

3 Minutes:
30 Narrow Mountain Climbers
20 Crossover V-ups (alt.)
10 Burpees

2 Minutes:
12 Jumping lunges
12 Ground to Jump and Touch
12 Jump Switches

Equipment Needed: A Torpedo or Medium Weights

Cardio (21 minutes):

3 Minutes:
12 Push Press
8 Swings
...then...
3 Minutes:
30 High Knees
10 Half Burpees
...then...
3 minutes:
12 Goblet Squats
8 Leg Extensions
... then ...
3 Minutes:
20 Lizard Twists,
6 SB Russian Twists
...then...
...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
12 FR Bulgarian Split Squats (R/L)
12 Torp Bulgarian Deadlift (R/L)

3 Rounds:
10 Torp Glute Bridges
10 Sec Glute Bridge Hold

2 Rounds:
15 Jumping Jacks
20 High Knees

Equipment Needed: A Torpedo or Medium Weights

Circuit:
4 Cycles:
2 minutes:
AFAP: 1-2-3:
Snatch Reverse Lunges (R)
Snatch Reverse Lunges (L)
*In remaining time: Burpees
...then...
2 minutes:
AFAP: 2 Rounds:
10 Thrusters
5 Tuck Jumps
...in remaining time: Burpees
...then...
1 minute: ...

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