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...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

50 Single Arm Push Press
50 Hinge Tuck Jumps
50 Burpees
50 Sumo Deadlift High Pulls

...then, in remaining time: 1-2-3-4-5 ... :
Single Arm Push Press
Hinge Tuck Jumps
Burpees
Sumo Deadlift High Pulls

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!!

Cardio:

AFAP:
5-4-3-2-1:
Burpees
Down + Up Rocket Jumps
... Rest 30 seconds

... then ...

AFAP:
5-4-3-2-1:
Sumo Deadlift High Pulls
(2x) Jumping Lunges
... Rest 30 seconds, then start over

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

2 Rounds:
10 Bent Elbow Drop Lunges
14 Curls
... then ...
2 Rounds:
8 OH Tricep Extensions
12 Strict Press
... then ...
2 Rounds:
10 2-point BO Row (R/L)
... then ...
20 Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:
12-9-6:
Swings
Ground to Shoulder
Torpedo Russian Twists

*On minutes 3, 6, 9:
20 NMC
10 Mountain Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

2 minutes:
10 Suitcase Deadlifts (R/L)
10 Single Arm Power Curls (R/L)

2 Minutes:
10 Upright Rows
15 Squat Jumps

1 Minute:
10 High Knees,
10 Single Hop Lateral Twists

Equipment Needed: A Torpedo or Medium Weights

Circuit:
(1) 1 Snatch + 1 Swing Snatch (swith hands at 30 seocnds)
(2) 2x: 20 seconds: Flutter Kicks + 10 seconds: Skyscrapers
(3) 2 Skaters + 2 Ground to Jump and Touch
(4) 2x: 20 seconds: Narrow Mountain Climbers +10 seconds: Burpees
(5) 1(+1) ...

Cardio:

2 Cycles:
3 minutes:
8 Ground to Shoulder + Shoulder to Overhead
12 Plyo Swings
16 OH Torp Jacks

...then...

2 Rounds:
30 seconds: Shoot Throughs
30 seconds: Side Plank

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Cycles:

60-40-20 seconds:
Thrusters
Predator Jacks

...then...

3 minutes:
12 Ground to Shoulder +
FR Lunge (alt.)
18 Leg Lifts (alt.)

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Rounds:
12 Goblet Curtsy Squats
12 Weighted Good Mornings (hold torpedo in back rack position) ...immediately into...
30 Jumping Lunges
...then...
3 Rounds:
10 Curl and Press
10 Strict Hang to OH
...immediately into...
30 Push Pr...

Equipment Needed: A Torpedo or Medium Weights

Circuit:
(1) Thrusters
(2) 2x: 20 Sec: NMC 10 Sec: Push Ups
(3) Coffin Sit Ups
(4) Hang 2 OH
(5) Sprinter Jumps (30 Seconds: R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Squat Rocket Jumps
9 Predator Jacks
12 Jumping Lunges
... then ...
30 Narrow Mountain Climbers
...then...
2 Rounds:
3 Push-Ups
6 Plank Jacks
9 (2 Jumping Jacks + 4 High Knees)
... then ...
30 Bicycles

Equipment Needed: A Torpedo or Medium Weights

Cardio:

20-16-10:
Snatches (switch arms at half)
Single Arm Push Press (switch arms at half)
Dead Jacks

** On Minutes 4,8,12,16:
8 Upright Rows
4 Burpees
2 Tuck Jumps

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats
(2) Swing Snatch Lunge (Torp R Hand, Lunge L)
(3) Ab-Mat Sit Ups
(4) Swing Snatch Lunge (Torp L Hand Lunge R)
(5) 3 BO Row + 3 Ground 2 Jump & Touch

...then rest one minute

Equipment Needed: A Torpedo or Medium Weights

Strength:
10-12 Front Rack Bulgarian
Split Squats (R/L)
10-12 SA Bench Press (R/L)
10-12 OH Drive Lunges
10-12 Forward Raise to Shoulder
Max Crunches

45-60 sec of rest between
rounds (after crunches)

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
(1) Ground 2 Jump & Touch
(2) Swings
(3) 1 Jumping Lunge + 1 Floating Lunge
(4) Snatches (alt. every 3 reps)
(5) 3 Push-Ups + 2 Half Burpees

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

4 minutes:
6 Sprinter Rows (R/L)
10 Push-Ups

4 Minutes:
6 Gorilla Rows (R/L)
10 Seated Strict Press

4 minutes:
15 Bicycles
12 Leg Extensions
9 Sit-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:

3 Minutes: Thrusters - every time you break, complete 3(+3) Broad Jump + Step Back

Then

3 Minutes: Sit-ups - every time you break, complete 3(+3) Burpees

Then

3 Minutes: Swings - every time you break, complete 3(+3) Broad Jum...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds - 1 Minute Each:
(1) Plyo DL Jumps (30 Seconds: R/L)
(2) Single Arm Thrusters (30 Seconds: R/L)
(3) 2x 20 Seconds: Hollow Hold, 10 Seconds: Flutter Kicks
(4) 1 Torp Pull under + 1 Renegade Row
(5) Mountain Climbers
1 Min: Rest