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

Circuit:

5 Rounds:
(1) 4 Jump Switches + 2 Hinge Jumps
(2) 2x 20 sec: Weighted Glute Bridges, 10 sec: Glute Bridge Hold
(3) Single Leg Deadlifts (30 sec R/L)
(4) Down + Up *Every third rep, complete Down + Up + Rocket Jump*
(5) Weighted Sit-Ups

...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
(1) 4 Jump Switches + 2 Hinge Jumps
(2) 2x 20 sec: Weighted Glute Bridges, 10 sec: Glute Bridge Hold
(3) Single Leg Deadlifts (30 sec R/L)
(4) Down + Up *Every third rep, complete Down + Up + Rocket Jump
(5) Weighted Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

21-15-9:
Thrusters
Snatches (alt.)
... then ...
21-15-9:
Push-Ups
Swings

*After the Thruster/Snatch work is complete: 15 Half Burpees, and again after the push-up/swing up work is complete

Equipment Needed: A Torpedo or Medium Weights

Strength:

7 Minutes:
12-15 Wide Leg Tempo SL DL (30X1)
10-12 Gorilla Rows (R/L)
12-15 Curls
*Rest roughly 30-45 seconds between rounds

... then ...

1 Minute: Dead Bugs

... then ...

7 Minutes:
10-12 Goblet 1 and 1/2 Front Squats
10-12 Str...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
8-10 Wide Leg Tempo SL DL (30X1)
8-10 Gorilla Rows (R/L)
10-12 Curls
*Rest 30 seconds

... then ...

2 Rounds:
10-12 Goblet 1 and 1/2 Squats
10-12 Strict Hang to OH
8-10 OH Tricep Extensions

(if you have time left complet...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

50 Single Arm Push Press
50 Hinge Tuck Jumps
50 Burpees
50 Sumo Deadlift High Pulls

...then, in remaining time: 1-2-3-4-5 ... :
Single Arm Push Press
Hinge Tuck Jumps
Burpees
Sumo Deadlift High Pulls

Equipment Needed: A Torpedo or Medium Weights

Circuit:
5 Rounds - 1 Min Each:
(1) Lateral Lunge + Curtsy Squat (R)
(2) Power Cleans
(3) Lateral Lunge + Curtsy Squat (L)
(4) 2x 20 sec: Leg Ext, 10 sec: Hollow Body Hold
(5) 2x 20 sec: Mountain Climbers, 10 sec: Plank Hold
... Rest 30 seconds

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

Cardio:

2 Cycles:

3 Rounds:
40 seconds: Upright Row (1/3) or Push-ups (2/4)
20 seconds: Burpees

...then...

2 minutes:
5 Swing Snatch (R)
5 SA Push Press (R)
5 Swing Snatch (L)
5 SA Push Press (L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:

3 Rounds:
40 seconds: Upright Row (1/3) or Push-ups (2/4)
20 seconds: Burpees

...then...

2 minutes:
5 Swing Snatch (R)
5 SA Push Press (R)
5 Swing Snatch (L)
5 SA Push Press (L)

Equipment Needed: A Torpedo or Medium Weights

Strength (BOX OR CHAIR NEEDED):

2 Rounds:
10 Torpedo FC Bulgarian Split Squat (R)
10 Unloaded Bulgarian Split Squat Jumps (R)
- then repeat on the left

20 Max Height Jumping Lunges

...then...

2 Rounds:
10x 1 1/2 Curls
10 Forward Raise to Sh...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Conditioning:
20-15-10:
Thrusters
Ground to Shoulder
Hang to OH

*After every round, complete:
30 sec: Crunches
30 sec: Crossover Crunches (R)
30 sec: Crossover Crunches (L)

* *Upon finishing the ladder, complete 100 Jump Switches bef...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Conditioning:
12-9-6:
Thrusters
Ground to Shoulder
Hang to OH

*After every round, complete:
30 sec: Crunches

*Upon finishing the ladder, complete 50 Jump Switches before starting over*

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Pendulum Lunges (30 sec R/L)
(2) V-Ups (alt.)
(3) 2x 20 sec: Push Press, 10 sec: Front Rack Hold
(4) 3 Predator Jacks + 5 Jumping Jacks
(5) Swings

... Rest 30 seconds

Equipment Needed: A Torpedo or Medium Weights

Week of Legends

Cardio:

"Alchemy PYL"
21-15-9:
Thrusters
Snatches
Burpees

*After every round:
7 Broad Jump + Triple Hop Back
14 Sit Ups
21 Chair Taps

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!

Cardio:

"The March"

4 Rounds:
1 Minute: 1 Burpee + 2 Ground to Jump and Touch

4 Minutes:
14 Lunges (alt.)
10 Lateral Lunges (R)
10 Lateral Lunges (L)
*Each time the weight is put down, complete:
3x (1 Burpee + 2 Ground to Ju...

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!

Strength: (22 Minutes):
Failure Friday:
Max reps to failure of:
Push Press
Overhead Drive Lunges (alt.)
Push-Ups
Weighted Bulgarian Deadlifts
Swings
*After each movement - Go immediately into:
30 seconds: Curls + 30 seconds: R...

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!!
EMOM - 5 Minutes: 7 Suitcase Deadlifts (R/L) + 7 Upright Row
... then ...
EMOM - 5 Minutes: 7 Thrusters (R/L) + 7 Hang to OH
... then ...
EMOM - 5 Minutes: 7 Single Arm Hang Power Clean (R/L) + 7 Strict Press (two hands)
... th...

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!!
Circuit:

5 Rounds:
(1) Snatches (alt every 3 reps)
(2) 2x Tabata Burpees
(3) 30 seconds: Thrusters, 30 seconds: Lunges
(4) 2x Tabata Burpees
(5) Swings

… Rest 30 seconds

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!

12 Swing Snatch (6 R, 6 L)
9 Push-ups
6 Hang to Shoulder (3R, 3L)
3x 1 Strict Hang to OH + 1 Thruster

**After every round,
complete 10 Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!!
Cardio:

18 Swing Snatch (9 R, 9 L)
15 Push-ups
12 Hang to Shoulder (6 R, 6 L)
9x (1 Strict Hang to Overhead + 1 Thruster)
6 Ground to Jump and Touch

*After every movement stop and complete:
21 Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!!

Cardio:

AFAP:
5-4-3-2-1:
Burpees
Down + Up Rocket Jumps
... Rest 30 seconds

... then ...

AFAP:
5-4-3-2-1:
Sumo Deadlift High Pulls
(2x) Jumping Lunges
... Rest 30 seconds, then start over

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

1 Minute: Max Thrusters
1 Minute: Max Swings
... then ...
2 Minutes: Max Thrusters
*Every time you break, 6 Burpees, 12 Mountain Jumps
2 Minutes: Max Swings
*Every time you break, 6 Burpees, 12 Mountain Jumps
... then ...
3...