No Equipment Needed: Bodyweight Workout

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
5 Renegade Rows (R/L)
7 Sumo DL High Pull, 5 Tuck Jumps
7 Toes to Torp with Slow Descent

Then

10 Snatches
10 Thrusters
10 Burpees

No Equipment Needed: Bodyweight Workout

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

2 Minutes:
10 Ground to Jump and Touch
5 Hang to OH
... then ...
2 Minutes:
10 Swings
10 Push-Press
... then ...
1 Minute:
3 Predator Jacks
3 Hinge Jumps

No Equipment Needed: Bodyweight Workout

No Equipment Needed: Bodyweight Workout

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Gorilla Rows (alternate at 30 seconds)
(2) 3 Push-ups + 1 Burpee
(3) Single arm Swing Snatch (alternate at 30 seconds)
(4) Bicycles
(5) Goblet Squats

... 1 minute rest

No Equipment Needed: Bodyweight Workout

Strength

2 Sets: 10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest approx. 30 seconds between sets
... then ...
2 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest approx. 30 seconds between sets

No Equipment Needed: Bodyweight Workout

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15 Thrusters
10 Burpees
5 Tuck Jumps
... then ...
10 Thrusters
5 Burpees
15 Tuck Jumps
... then ...
5 Thrusters
15 Burpees
10 Tuck Jumps
...then...
35 Swings before starting over

No Equipment Needed: Bodyweight Workout

No Equipment Needed: Bodyweight Workout

2 Rounds:

3 Minutes:
6 Thrusters
6 Swing Snatch (R/L)
6 Push Press

2 Minutes (1/3):
10 Curls
10 Straight Leg DL

2 Min (2/4):
10 Down and Up Rocket Jumps
20 Torp Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Every 4:00 for 5 Rounds:
20 Swings
10 Skyscrapers
20 Power Curls
10 Burpees -
*For the remainder of 4:00, Max reps:
2 Jumping Lunges + 2 Squat jumps

No Equipment Needed: Bodyweight Workout

Cardio:

3 Minutes:
30 Narrow Mountain Climbers
20 Crunches
10 Burpees

2 Minutes:
12 Squat Jumps
12 Ground to Jump and Touch
12 Jump Switches

No Equipment Needed: Bodyweight Workout

Bodybuild:

5 Minutes:
6 Staggered Push-ups (R/L)
6 Tempo Reverse Plank Extensions (30X3)
12 Down Dog Shoulder Taps

5 Minutes:
5 Shrimp Squats (R/L)
8 Side Plank Reach Throughs (R/L)

Upper Body Overload Day:

21-18-15-12-9-6-3:
Push-ups
Push Press
Torp Jacks
Hovering Reaches

AFlow

Aflow

No Equipment Needed: Bodyweight Workout

Bodyweight:

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 ...

Equipment Needed: A Torpedo or Medium Weights

4 Rounds

2 Min:
10 Ground To Jump & Touch
5 Hang to Overhead

2 Min:
10 Swings
10 Push Press

1 Min:
3 Predator Jacks
3 Hinge Jumps

AFlow with Coach Sooz

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

For 8 Minutes:
20 Squat Jumps
20 Jumping Lunges
10 Tempo Goblet Squats (30X1)

Then

8 Minutes:
10 Renegade Rows (R/L)
20 Two-handed Curls
8-10 Kneeling Strict Press (R/L)

Then

4 Minutes:
4 Rounds:
30 Seconds: Torp Toe Touches
30 Secon...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

10 Torp Russian Twists
3x 1 Push-up + 1 Burpee

10 Torp Russian Twists
10 Thrusters
3x 1 Push-up + 1 Burpee

10 Torp Russian Twists
10 Thrusters
20 Jumping Lunges
3x 1 PUsh-up + 1 Burpee

30 Hang to OH

Aflow with Coach Sooz