Equipment Needed: A Torpedo or Medium Weights

Strength
(25 minutes):

1/1, 2/2, 3/3, 4/4, 5/5:
Curl/Press

2 Rounds:
12 Hike Swings
8 Goblet Squats
... then ...
10 Front Rack Drop Lunges
(*increase the drop lunges to 20 the second time through, 30 the third time etc)

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

Cardio:
2 Cycles:
5 Minutes:
12 Hang to Overhead
18 Hang Power Cleans
5 Burpees

5 Minutes:
12 Leg Extensions
16 Swing Snatch (8 R/L)
5 Tuck Jumps (Done one at a time for maximum height)

Equipment Needed: A Torpedo or Medium Weights

Cardio (21 minutes):
EMOM - Rotating through three movements:
25 Swings
10-15 Hang 2 OH Lunges (alt.)
12-15 Burpee Star Jumps
(7 full rounds through the three movements)

Equipment Needed: A Torpedo or Medium Weights

Cardio
AFAP:
20-15-10-5-3:
Ground to Overhead
Drive Lunges (switch halfway)
Thrusters
...then...
BUY-OUT:
4 Rounds:
7 Squat Jumps
5 Burpees
3 Tuck Jumps
...then...
in whatever time remains:
Torpedo Reverse Lunges (If you put the torpedo do...

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

3 Rounds:
X Push-Ups
Rest 30 seconds between efforts
...then...
2 Rounds:
X Hike Swing
Rest 30 seconds between efforts
...then...
1 Round:
Max duration Forearm Plank Hold
...then...
3 Rounds: 10 OH Torp Jacks, 10 Torp Jacks

Ma...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
12 SL Deadlift
9 Hang Power Cleans
6 Front Squats
3 Swing Snatch (R/L)
*After every round, complete:
15 Ground 2 Jump & Touch
15 Hollow Knee Tucks
30 Bicycles

March MAXness: Burpees to Start/End**

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds:

2 minutes:
8 Hang 2 OH
10 Squat Jumps

2 minutes:
10 Push Press
15 Jumping Jacks

1 minute:
Extended Forearm Plank Hold

5 Minutes:
20 Tuck Crunches
15 Tuck Penguins
10 Leg Extensions
5 Burpee Tuck Jumps

*MARCH MAXNESS - ...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Swing Snatch Lunge (R)
(2) Single Arm Bent Over Row (30 sec R/L)
(3) Swing Snatch Lunge (L)
(4) 2x 20 sec: Sit-Ups, 10 sec: Bicycles
(5) Burpee Star Jumps

... Rest 30 seconds

Equipment Needed: A Torpedo or Medium Weights

Cardio:

12 min:
BUY IN:
3 Rounds:
24 Jump Switches
7 Burpees
...then...
AFAP:
21-15-9 reps:
Thrusters
Hang to OH
OH Lunges
...then, in whatever time remains...
15 Dolphin Push-Ups
Max High Plank Hold

Equipment Needed: A Torpedo or Medium Weights

Strength:
20 2-Point Tempo Bent Over Row (30X1) (10R/10L)
20 Strict Press Negatives (10R/10Left)
20 Gorilla Row (alt. arms)
15 Strict Upright Row

*On minutes 4, 8, 12, 16:
12 G2J+T

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
10 SA Hang Power Clean each arm
8 SA Swing Snatch each arm
6 SA OH Lunge each arm (R/L)
...then...
20 Crossover V-Ups
15 Russian Twists
10 Skyscrapers

Equipment Needed: A Torpedo or Medium Weights

Cardio:

18 minutes:

Buy-In: 50 Down + Ups

...then...

12 Rounds AFAP:
9 SL Deadlifts
6 Hang Squat Cleans
3 Thrusters

In remaining time, AMRAP:
20 Russian Twists
5 Push-Ups
20 Crunches

...then...

2 minutes:
Buy-Out: Squat Jumps

Equipment Needed: A Torpedo or Medium Weights

Strength:

22 Minutes:
2 Rounds AFAP:
8 OH Pendulum Lunges (R/L)
8 Single Leg DL
8 Goblet Lateral Lunges (R/L) (with slow descent)
... rest ~45 seconds
... then ...
2 Rounds AFAP:
12x 1 1/2 Curls
16 Strict Press

1 Minute: Plank
... rest...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

20 Torp Jacks
2 Mountain Jumps
2 Leg Extensions
20 Power Curls
4 Mountain Jumps
4 Leg Extensions
20 Goblet Reverse Lunges (alt)
6 Mountain Jumps
6 Leg Extensions
20 BO Row
8 Mountain Jumps
8 Leg Extensions

Then carry on with the sequence ...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5x 1 Minute Each:
(1) 1 Swing Snatch + 1 OH Lunge + 1 Push Press (R)
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch + 1 OH Lunge + 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees
(5) 3 Push-ups + 3 Back Extensions
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats

(2) Swing Snatch (R/L)

(3) Torp Windshield Wipers

(4) Lunge Twists

(5) 8 jump switches +
2 Ground 2 Jump & Touch

1 min Rest

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

4 Minutes:
12 Front Squats
12 Push Press
12 Snatches (alt.)
12 Swings
12 Sit-Ups

1 Minute: Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Single Arm Ground to Shoulder (30 sec R/L)
(2) 4 Air Squats, 8 High Knees
(3) 4 Russian Twists + 4 Lay Back Presses
(4) 2 OH Split Squat + 1 OH Tricep Extension (30 seconds R, 30 seconds
(5) 1 Burpee + 1 Half Burpee

... Rest 1 minute

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
8-10 OH Tricep Ext.
8-10 Push-Ups
8-10 2 PT BO Row (R/L)

2 Rounds:
8-10 Farmer Carry
Split Squat (R/L)
8-10 Goblet Squats