Equipment Needed: A Torpedo or Medium Weights

Cardio: 2 Minutes: 7 Swing Snatch (R/L), 7 Push-ups ... then ... 2 Minutes: 18 Push Press 9 Predator Jacks ... then ... 1 Minute: Air Squats (Rounds 1/3) or Plyo Jumps (Rounds 2/4)

Equipment Needed: A Torpedo or Medium Weights

Strength

6 Minutes:
8-10 Tempo Strict Press (R/L)
8-10 Straight Arm Ground to OH
10-20 Push-ups
*On Minute 1: start with 7 Burpees
*On Minute 4: 30 High Knees

... then ...

8 Minutes:
12-15 Goblet 1 and 1/4 Squats
8-10 Single Leg DL (R/L)
*On minu...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Minutes:
12 Reps: Forearm Plank Knee to Elbow
12 x 1 Forward Lunge (R) + 1 Drop Lunge (R)
12 x 1 Forward Lunge (L) + 1 Drop Lunge (L)
9 Hang to OH
... then ...
1 Minute:
Reverse Plank (1)
Side Plank (R) (2)
Side Plank (L) (3)
High P...

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Sets:
10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest 30-45 sec. between sets
... then ...
3 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest 30-45 sec. between sets
... then...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
50/10, 40/20, 30/30, 20/40,10/50 Seconds:
Thrusters/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

Then

1 Minute Upright Row

Then

2 Minutes: 8 Squat Jumps,...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

30 Seconds: Strict Upright Row
1 Minute: Sit-ups
30 Seconds: Push-ups
1 Minute: Alternating Staggered Deadlifts
6 x Tabata Intervals:
Gorilla Rows (alt. each interval)

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds - 1 Minute Each:
(1) Burpees
(2) Snatches
(3) Push Press
(4) Air Squats
(5) Swings
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

THROW BACK THURSDAY

Cardio:

5 Minutes: Max Torp Thrusters
*EMOM: 7 Squat Rocket Jumps

5 Minutes: Max Lunges
*EMOM: 6 Torp Thrusters

5 Minutes: Max Torp Curl and Front Squat
*EMOM: 6 Burpees

5 Minutes: Max Burpees
*EMOM: Torp Curl and Front Squat

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

Equipment Needed: A Torpedo or Medium Weights

Cardio:

EMOM - Alternating through:
20-25 Swings
12-16 Snatches
6-8 x
Plant Hands
Step Back
1 Push-up
Pop to BOTTOM OF SQUAT, Rocket Jump
... Rest the remainder of each minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds:
8 x Tabata: Air Squats (round 1)
Push-ups (round 2)
Sit-ups (round 3)

Then

2 Minutes:
4 Snatches
2 Burpees

Then

1 Minute: Ground to Shoulder + Shoulder to OH

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds
1 Minute Each:
(1) 1 Swing Snatch (R) +1 OH Lunge (R hand, L leg), 1 Push Press (R)
(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 ...

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:

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

Circuit:

(1) 1(+1) Straight Leg DL + 2 BO Rows
(2) Lateral Lunges (R)
(3) Burpees
(4) Lateral Lunges (L)
(5) Snatches
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Cardio:

60 Air Squats
50 Sit-ups
20-30 Push-ups

Then

in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
Thrusters
High Knees (2x)
Jump Switches (2x)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

4 Minutes:
12 Swings
12 Thrusters

Then

1 Minute: Curls

Then

4 Minutes:
9 Upright Rows
12 OH Lunges

Then

1 Minute: 4 Squat Jumps + 4 Jumping Lunges

10 Snatches
6 Jumping Lunges
10 Sit-ups
6 Jumping Lunges
20 Narrow Mountain Climbers
6 Jumping Lunges

... then ...

10 Snatches
6 Push-ups
10 Sit-ups
6 Push-ups
20 Narrow Mountain Climbers
6 Push-ups

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5x 1 Min Each:
(1) 3 Single Arm Push Press (R) + 3 Single Arm Push Press (L)
(2), 3 2-point BO Row (R) + 3 2-point BO Row (L)
(3), 3 Renegade Rows (R) + 3 Renegade Rows (L)
(4), Lay Back Presses
(5), 4 Leg Extensions + 8 Bicycles
Rest:...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

60 Air Squats
50 Sit-ups
20-30 Push-ups
... then ...
In the remainder of 10 minutes: 1-2-3-4....
Thrusters
High Knees (2x)
Jump Switches (2x)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
1 Minute: Hang to OH
1 Minute: Push Press
1 Minute: Russian Twists
1 Minute: Ground to Shoulder

5 Minutes:
21-15-9: Jumping Lunges
Swings

1 Minute: Burpees

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)

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

Equipment Needed: A Torpedo or Medium Weights

Circuit:
(1 and 2): 2 Rounds: 30 Seconds: Squat Jumps, 30 Seconds: Lunges
(3) 2 Hang to OH + 4 Push Press
(4) Plyo Swings
(5) 4 Push-ups + 8 Narrow Mountain Climbers
1 Minute: Rest