Strength:

6 Min:
12 Arnold Press (R/L)
12 Tempo Curls (30X1)
12 Single Torp (double hand) Forward Raises
10 Push-Ups

1 Minute: Airplane Rows (30 sec R/L)

3 Rounds:
40 Sec: Strict Press
20 Seconds: Torp Jacks

Equipment Needed: A Torpedo or Medium Weights

Circuit (25 minutes):
5 Cycles:
1 minute: Swing Snatches (30 sec R/L)
1 minute: SB Russian Twists
1 minute: Jumping Lunges
1 minute: 10 Narrow Mountain Climbers + 1 Push-up + Renegade Row (30 Sec R/L)
1 minute: Thrusters

Equipment Needed: A Torpedo or Medium Weights

Bodybuild: (13 minutes):
"Head, Shoulders, Knees and Toes:"

2 Rounds:
1 Minute: Bridged Bench Press (30 Sec R/L)
1 Minute: Push-ups
... then ...
2 Rounds:
1 Minute: Strict Upright Row
1 Minute: BO Row (30 Sec R/L)
... then ...
1 Rounds:
1 M...

Equipment Needed: A Torpedo or Medium Weights

Cardio

2 Rounds:
2 Min:
12 Swings
6 BO Row

1 Min:
12 Jumping Lunges
6 Jumping jacks

1 Min : Torp Pull Unders

30 Sec: Supine Press
30 Sec: Torp Toe Touches

Equipment Needed: A Torpedo or Medium Weights

A60: (30 minutes)
Circuit:
2 Cycles (5 Minutes Each):
(1) AFAP 10 Burpee Tuck Jumps
(2) 40 sec: Snatches (alt.), 20 sec: Rest
(3) Torpedo Russian Twists (30 sec R/L)
(4) 40 sec: Swings, 20 sec: Rest
(5) AFAP: 20 Thrusters
...then...
Bodybuild: 12-1...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Cycles:
2x Tabata: Predator Jacks
...then...
3 minutes:
12 Torpedo DL
10 OH Lunges (alternating)
6 Snatches (alternating)
...then...
2x Tabata: Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
10 Min (AFAP):
4 Rounds:
1 Burpee
2 Max Height Hinge Jumps
3 Thrusters
...then...
3 Rounds:
2 Burpees
4 Max Height Hinge Jumps
6 Thrusters
...then...
2 Rounds:
3 Burpees
6 Max Height Hinge Jumps
9 Thrusters
...then...
1...

Equipment Needed: A Torpedo or Medium Weights

Strength: (22 Minutes)
20 minutes:
Buy-In: 4 Rounds:
30 High Knees
5 Tuck Jumps
...then...
AMRAP:
10 OH Split Squats (R/L)
10 Front Rack Reverse Lunges (R/L)
10 Strict Press,
10 SLDL
10 Upright Row

After the 20 minutes - Buy-Out: 2 min: 5 Do...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
21-15-9:
Thrusters
Hang Power Cleans
...then...
9-15-21:
Swings
Push Press
...then...
21-15-9:
Snatches (alt.)
Jumping Lunges

Equipment Needed: A Torpedo or Medium Weights

Cardio:
75 Push Press
50 Snatches (alt. every 5 reps)
25 Straight Leg Lift to Skyscraper
*Every 3 minutes, complete:
20 Jump Switches
3 Tuck Jumps

*NOTE: If you complete the sets of 50, repeat with 30 reps of each. If you completes the sets of 30,...

Equipment Needed: A Torpedo or Medium Weights

Strength:
3 Rounds:
12 OH Tricep Ext
20 BO Row
12 Push-Ups
12 Upright Row
...then...
2 Rounds:
20 Front Rack Bulgarian Split Squats (R/L)

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

Circuit:

5 Cycles:
1 minute of each
(1) AFAP: 15 Burpee Star Jumps
(2) Swing Snatch (30 sec R/L)
(3) 2x 20 sec: Leg Extensions 10 sec: Hollow Hold
(4) OH Floating Lunges (30 sec R/L)
(5) AFAP: 15 Hang to OH

Equipment Needed: A Torpedo or Medium Weights

Cardio:

30 Swings
25 Broad Jumps
20 Push-Ups
15 Hang 2 OH
...then...
50 Triple Hop + Lateral Twists

Equipment Needed: A Torpedo or Medium Weights

Circuit:
5 Cycles: 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 = Squat Jumps
B = 30 Sec: Russian Twists 30 Sec: Penguin Tucks
C = Seated Strict Press
D = Thrusters
E = 2x Tabata Leg E...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
4 Minutes:
20 Sit-Ups
20 Sumo DL
15 Skyscrapers
1 Minute:
4 Predator Jacks
12 Ground 2 Jump & Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

1-2-3-4-5-6-7-8-9-10 reps:
Swings
Hinge Jumps (x2)
...then...
21 Hang Power Cleans
...then...
2-4-6-8-10 reps:
Push-Ups
Mountain Jumps
...then...
21 Hang Power Cleans
...then...
3 Rounds:
8 OH Torp Jacks
8 Torp Jacks

Equipment Needed: A Torpedo or Medium Weights

Strength (24 Minutes):

2 Rounds:
10 Single Arm OH Split Squats (R arm, L leg)
5 Broad Jump Hop Backs
10 Single Arm OH Split Squats (L arm, R leg)
5 Broad Jump Hop Backs
3x Lateral Goblet Holds (10s in bottom) (R/L)
10 Straight Leg High Pulls (from...

Equipment Needed: A Torpedo or Medium Weights

Cardio: (27 Minutes)

2 Cycles:

12 min:
BUY IN:
4 Rounds:
7 Thrusters
5 Burpees
...then...
AMRAP to 10:00:
10 FC Deadlifts (R/L)
20 Squat Jumps
10 Hang to Overhead
...then, in the final 2:00:
20 Flutter Kicks
10 Leg Extensions
***REST 3 M...

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

Circuit:

5 Rounds:
(1) AFAP: 26 Jumping Lunges (decrease reps for those doing standard lunges)
(2) 1 minute: Snatches (alt)
(3) AFAP: 26 Mountain Jump
(4) 1 minute: Swings
(5) 45 Sec ON: Thrusters, 15 Sec OFF

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

Circuit:
10 Down and Up Rocket Jumps to start each 5-minute cycle, directly into:

EMOM 1-2-3-4-5-6 ... so on and so forth:
Push-ups/Leg Extensions/Tuck Jumps (1/5)

EMOM 2-4-6-8-10 ... so on and so forth:
Jump Switches/Ground to Jump and Touch ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
4 Min:
10 Burpee Deadlifts
16 Torpedo Push Press
Max Unbroken Squat Jumps

30 sec: High Knees
30 sec: Jumping Jacks