Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats
(2) Burpees
(3) OH Lunges
(4) 2-point BO Row (switch hands at 30 seconds)
(5) Swings

... rest 1 minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
12 Lunge Twists (alternating sides)
20 Push Press

Then

2 Rounds:
9 Ground to Jump and Touch
6 Crossover Narrow Mountain Climbers
3 Burpees

Then

10 Renegade Complexes: 1 Push-up + 1 Renegade Row (R), 1 Push-up + 1 Renegade Row (...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
10-9-8-7-6-5-4-3-2-1:
Snatches
Push-Ups

3 Rounds:
15 Burpees
15 Squat Jumps
30 Tuck Crunches

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds -1 Minute Each:
(1) 1(+1): Thrusters, Push-Press
(2) 1(+1) Lunges, Squat Jumps
(3) 1(+1) Half Burpee, Ground to Jump and Touch
(4) 1(+1) Push-ups, Mountain Jump
(5) Hollow Plank Hold
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

1 Minute: Straight Leg DL
1 Minute: Plank *every 10 seconds complete 1 push-up

3 Minutes:
4 Half Burpees (just from high plank)
4 Squat Rocket Jumps
4 Curtsey Squats (R/L)

5 Minutes:
25 Swings
25 Russian Twists
25 Ground to ...

No Equipment Needed: Bodyweight Workout

Circuit:

5 Rounds - 1Minute Each:
(1) Push-ups
(2) High Knees
(3) Air Squats
(4) Narrow Mountain Climbers
(5) Curtsey Squat (alternating sides)
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
30 Seconds: Gorilla Rows (R/L)
30 Seconds: Sumo DL High Pull
... then ...
3 Minutes:
12 Swings
12 Front Squats
12 Push-Press
... then ...
30 Seconds: Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Minutes:
10 Goblet Lateral Lunges (alternate sides)
15 Swings

Then

2 Minutes:
10 Single Arm Staggered DL (10 on both R/L)
15 Forward Raise to Shoulder

1 Minute: Slow, controlled Bicycles

Equipment Needed: A Torpedo or Medium Weights

2 Cycles:

3 Rounds:
30 Sec: Curls
30 Sec: OH Tricep Extension

3 Minutes:
3 Strict Hang to OH
6 Push-Ups

3 Rounds:
30 Sec: OH Drop Lunges (Alt)
30 Sec: Squat Jumps

3 Minutes:
6 Goblet Cursy Squats
6 Max Height Hinge Jumps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

6 Rounds:
10 High Knees
2 Burpees

Then

6 Rounds:
6 Ground To Jump and Touch
6 Thrusters

Then

30 Russian Twists
1 Minute: Plank

Equipment Needed: A Torpedo or Medium Weights

Strength:
3 Rounds:
1 Minute: Renegade Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute Gorilla Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute: Single Arm Upright Row (30 Seconds R/L)
30 Seconds: Rest

Then

8x Top to Top Tabata Curls

Then

8x Top...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
5 Burpees
10 Predator Jacks
15 Jumping Lunges

Then

2 Rounds:
5 Push-ups
10 Crossover Narrow Mountain Climbers
15 High Knees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

100 Jump Switches
** 5 Squat Jumps after every 10
... then ...
75 Squat Jumps
**4 Snatches after every 15
... then ...
50 Snatches
**2 Burpees after every 5
... then ...
25 Burpees
**10 Jump Switches after every 5

Equipment Needed: A Torpedo or Medium Weight

Circuit:

Circuit:

(1) 1 Swing Snatch (R), 1 OH Lunge (R hand, L leg), 1 Push Press
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L), 1 OH Lunge (L hand, R leg), 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees
(5) 3 Push-ups + 3 Back ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles: For 5 Minutes: 3-6-9-12 ... and so on and so forth:
Max Height Hinge Jumps/Hang to OH

Then

EMOM - 5 Minutes:
13 Thrusters, hold plank for remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 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

Equipment Needed: A Torpedo or Medium Weights

Strength:

For 12 Minutes:
10 Single Arm Bench Press (R/L)
10 Single Arm Upright Row (R/L)

Then

8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups
-- rest approximately 15-20 seconds between each movement.

Equipment Needed: A Torpedo or Medium Weights

Strength:

10 Single Arm Bench Press (R/L) (do this off a box)
10 Single Arm Upright Row (R/L)

Then

8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as ne...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

1 Minute:
2 Jumping Lunges + 1 Down and Up Rocket Jump

2 Minutes:
16 Torp Toe Touches
8 Thrusters

3 Minutes:
20 High Knees
10 Push-ups
20 Torp Jacks

4 Minutes:
10 Single Leg DL (R/L)
10 Curl and Press
10 Ground to Jump an...

Equipment Needed: A Torpedo or Medium Weights

Throwback Thursday

1 Minute: Burpees
... then ...
EMOM - 6 Minutes: 8 Swings
*In the remainder of each minute: max single arm muscle snatches (alternating every 3 reps)
... then ...
EMOM - 6 Minutes: 8 Push-ups
*In the remainder of each minute...

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

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:

5 Minutes:
12x 1 Ground to OH + 2 OH Lunges
9 2-point BO Row (R/L)
6 Burpees
... then ...
3 Minutes:
21 Swings
21 Sit-ups
... then ...
2 Minutes:
1(+1) Squat Jumps
2(+2) High Knees

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Full Cycles:

8 x Tabata: Curl and Press

1 Minute: Max Push-ups
... then ...
2 Rounds:
30 Seconds: 2-point BO Row (R/L)
... then ...
1 Minute: Upright Row .
.. then ...
1 Minute: Front Rack Floating Lunge (R/L)