Equipment Needed: A Torpedo or Medium Weights

Throwback Thursday

8x Tabata Snatches
8x Tabata Push-ups

Then

4 Rounds:
30 Seconds: Front Squats
30 Seconds: Torp Narrow Mountain Climbers

Then

8x Tabata Push Press,
8x Tabata Snatches

Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
30 Seconds: Goblet Squats
30 Seconds: Sit-ups
30 Seconds: Swings
30 Seconds: Push Press
6 Minutes:
7 Swing Snatch (R/L)
5 Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:
3x 1 Minute Each:
(1) 2 Point BO Row
(2) Sit-ups
(3) Air Squats
(4) Push Press
(5) Lunge Twists

Equipment Needed: A Torpedo or Medium Weights

Cardio:

5 Rounds:
2 Minutes:
20 Torp Lunges
*In remainder of those 2 minutes: Max Swing Snatch (alt. hands every 3 reps)

2 Minutes: 10 Toes to Torp with Slow Descent
*In remainder of those 2 minutes: Max Single Arm Thrusters (alt. hands every ...

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

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds, 1 Minute Each:
(1) 1 Push-up > Side Plank R, 1 Push-up > Side Plank L
(2) 2 Half Burpee + 3 Air Squats
(3) 30 Seconds: Single Arm Push Press (R/L)
(4) Rotational Ground to OH (alternate directions each rep)
(5) Down and Ups (Hands...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:
4 Minutes:
7x 1 1/2 Tempo Straight Leg DL
7 Single Leg Glute Bridge (R/L)

Then

1 Minute:
Max Box Step Ups (holding weight in farmer carry but switching hands as needed)

Then

4 Minutes:
7 Single Arm Curl and Press (R/L)
14 Si...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
20 Burpees
30 Snatches (alternating)
40 Single Arm OH Lunges
50 Power Curls
60 Air Squats
... after completing each movement, before moving onto the next:
7 Ground to Jump and Touch
7 Predator Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:
3 Rounds:
30 Seconds: Goblet Squats
30 Seconds: Sit-ups

Then

3 Rounds:
30 Seconds: Swings
30 Seconds: Push Press

Then

4 Minutes:
7 Swing Snatch (R/L)
5 Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds:
1 Minute Each:
(1) 2 Point BO Row (switch arms at 30 seconds)
(2) Sit-ups
(3) Air Squats
(4) Push Press
(5) Lunge Twists
... 1 minute rest

Equipment Needed: A Torpedo or Medium Weights

Cardio

5 Minutes:
16 Lunges
16 BO Row
8 Burpees

5 Minutes:
16 Thrusters
16 SLDL Jumps
16 Triple Hop Lateral Twist (8 R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:
1(+1) Tuck Jumps
2(+2) Thruster
3(+3) Sit-ups

Equipment Needed: A Torpedo or Medium Weights

Strength:

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 Seconds...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
3 Minutes:
18 Jumping Lunges
12 Push Press
6 Push-ups

3 Minutes:
12 2 Point BO Row (R/L)
18 Swings
24 Bicycles

4 Minutes:
10 Hinge Jumps
15 High Plank Swimmers
20 Forearm Plank Knee to Elbow (alternating)

Equipment Needed: A Torpedo or Medium Weights

Throwback Thursday

Cardio:

2 Minutes:
30 Flutter Kicks
4 Slow Toes to Torp
... then ...
7 Minutes:
10 Suitcase Staggered Deadlifts (R leg, L hand and L leg, R hand)
10 Hang to OH
20 Push Press
... then ...
2 Minutes:
30 Flutter Kicks
4 Slow ...

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

Equipment Needed: One Light to Medium Weight

Cardio:

3 Rounds:
30 Seconds: Thrusters
30 Seconds: Hang to OH
... then ...
2 Minutes:
8 Squat Jumps
4 Tuck Jumps
... then ...
1 Minute:
Upright Row
... then ...
4 Minutes:
9 SL Deadlifts
9 Burpees

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

Equipment Needed: A Torpedo or Medium Weights

Cardio:

For 10 Minutes:
1(+1) Tuck Jumps
2(+2) Thrusters
3(+3) Sit-ups

Then

For 10 Minutes:
8 OH Drop Lunges
16 Swings
24 Narrow Mountain Climbers
32 Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
90 Seconds: Pistols (R)
90 Seconds: Pistols (L)
30 Seconds Rest

Then

90 Seconds: Extended Push-ups (R)
90 Seconds: Extended Push-ups (L)
30 Seconds: Rest

Then

3 Minutes:
7 BO Row
5 Curl and Press
3 OH Tricep Extensions

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
5 Minutes:
20 Lunges (add weight as needed)
20 BO Row (sub single arm as needed)
10 Burpees

5 Minutes:
20 Thrusters
20 Straight Leg DL Jumps
20 Triple Hop Lateral Twists (10 R/10 L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
7 Farmer Carry Split Squats (R/L)
7 2-point BO Row (R/L)

Then

5x 2 Wide Leg Ground to OH + 4 OH Lunges

Then

50 Jump Switches

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Minutes - as far as possible, then 4 minutes - as far as possible, then 6 minutes - as far as possible, then 8 minutes: as far as possible:

10 Toes to Torpedo
15 Single Leg Glute Bridges (R/L)
20 Squat Jumps
25 Swings
30 Push Press
35 Hig...

Equipment Needed: A Torpedo or Medium Weights

50 Reps of each:

Sumo Deadlift High Pulls
Swings
Jump and Touch
Jumping Lunges
Push Press
Hang Power Curls
Lizard Twists
Push-ups