Equipment Needed: A Torpedo or Medium Weights

Cardio:

12-9-6: Snatches (switch arms at half)
Single Arm Push Press (switch arms at half)
Dead Jacks

** On Minutes 2:30, 5:00, 7:30:
4 Upright Rows
3 Burpees
2 Tuck Jumps

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats
(2) Swing Snatch Lunge (Torp R Hand, Lunge L)
(3) Ab-Mat Sit Ups
(4) Swing Snatch Lunge (Torp L Hand Lunge R)
(5) 3 BO Row + 3 Ground 2 Jump & Touch

...then rest one minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds
1 Minute: Wide Leg SLDL
30 Seconds: Narrow Mountain
Climbers
1 Minute: Power Curls
30 Seconds: Predator Jacks
1 Minute: 2-point Bent Over Row
(30 R/30 L)
30 Seconds: Burpees
... then ...
1.5 Minutes:
2(+2) Air Squats
2(+2) Pu...

Equipment Needed: A Torpedo or Medium Weights

Strength:
10-12 Front Rack Bulgarian
Split Squats (R/L)
10-12 SA Bench Press (R/L)
10-12 OH Drive Lunges
10-12 Forward Raise to Shoulder
Max Crunches

45-60 sec of rest between
rounds (after crunches)

Equipment Needed: A Torpedo or Medium Weights

Cardio:
2 Rounds:

100 Jump and Touch
*every 30 seconds
2 Burpees

50 Ground 2 Jump and Touch
*every 30 seconds:
2 Burpees

25 Thrusters
*every 30 seconds:
2 Burpees

then in the remainder of 10 min:
2 Burpees
4 Thrusters
6 Ground 2 Jump an...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
8-10 OH Tricep Ext.
8-10 Push-Ups
10-12 BO Row

2 Rounds:
12-15 Farmer Carry Split Squat (R/L)
12-15 Goblet Squats

*On minutes 5, 10, 15: 2 Rounds: 20 Flutter Kicks, 10 Leg Extensions, 20 Torpedo Toe Touches*

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
8-10 OH Tricep Ext.
8-10 Push-Ups
8-10 2 PT BO Row (R/L)

2 Rounds:
8-10 Farmer Carry
Split Squat (R/L)
8-10 Goblet Squats

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

4 min:
12 Straight Leg DL
10 Front Squats
8 Push Press
6 Burpees
2 Burpee Clusters

1 min (alternating):
30 Seconds:
Hollow Hold + 30 Seconds Reverse Plank (1/3)

30 Seconds:
Back Extension Hold + 30 Seconds: Mountain Jumps (2/4)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Squat Rocket Jumps
9 Predator Jacks
12 Jumping Lunges
... then ...
30 Narrow Mountain Climbers
...then...
2 Rounds:
3 Push-Ups
6 Plank Jacks
9 (2 Jumping Jacks + 4 High Knees)
... then ...
30 Bicycles

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Front Squats

(2) Swing Snatch (R/L)

(3) Torp Windshield Wipers

(4) Lunge Twists

(5) 8 jump switches +
2 Ground 2 Jump & Touch

1 min Rest

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Rounds:

EMOM:
Minute 1: 5 Burpees
Minute 2: 5 Burpees, 6 Sprinter Jumps (3 R, 3L)
Minute 3: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead
Minute 4: 5 Burpees, 6 Sprinter Jumps (3 R, 3L), 5 Hang to Overhead, 5 Thrusters
Minute...

Equipment Needed: A Torpedo or Medium Weights

Strength:

8 min:
20 Messier Squats
16 Tempo SLDL
20 Front Rack 1-1/2 Squats
8 Weighted Single Leg Glute Bridges (R/L)

8 min:
20 Curls
16 Strict Hang 2 OH
20 Hovering Shoulder Taps
8 Eccentric Push Ups

8x TABATA (alternating):
Skyscrapers
...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

4 Minutes:
12 Front Squats
12 Push Press
12 Snatches (alt.)
12 Swings
12 Sit-Ups

1 Minute: Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

4 minutes:
12 Front Squats
12 Push Press
12 Snatches (alt.)
12 Swings
12 Sit-Ups

1 minute:
Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
(1) Ground 2 Jump & Touch
(2) Swings
(3) 1 Jumping Lunge + 1 Floating Lunge
(4) Snatches (alt. every 3 reps)
(5) 3 Push-Ups + 2 Half Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

10 Toes to Torpedo
...then...
20 Shoulder Taps
10 Toes to Torpedo
...then...
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
40 Air Squats
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
50 Chair Dips
40 Air Squat...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds - 1 Minute Each:
(1) Ground 2 Jump and Touch
(2) Swings
(3) 1 Jumping Lunge + 1 Floating Lunge
(4) Snatches (alt. every 3 reps)
(5) 3 Push-Ups + 2 Half Burpees

1 Minute: Rest

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

5 min:
5 Curl and Press
4 SLOW OH Side Bends
8-10 OH Tricep Ext.
8-10 BO Row + Twist

... then ...

Alternating Combinations:
40 Seconds, ON, 20 Seconds OFF for 6 Minutes:

6 Jumping Lunges + 1 Lateral Lunges (R/L) (Min1 ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

18/12/9 - 12/9/6 - 9/6/3:

Swings
Squat Jumps
Upright Row

On Min 16, 12, 8, 4:
6 Clusters

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Waves:

4 min:
1-2-3...so on and so forth:
Burpee Rocket Jumps
Swing Snatch (R)
Swing Snatch (L)
Push Up
Crossover V-Up (R hand L foot)
Crossover V-Up (L hand R foot)
*At the 4:00 minute mark - work back down the ladder
*At 9:00 minut...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
4 Tabata Intervals: Torp Dead Jacks
4 Tabata Intervals: Half Skyscrapers

1 Min: Burpees

4 Tabata Intervals: Torp Taps
4 Tabata Intervals: Top to Top Push Press

1 Min: Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

(1) Single Arm Ground to Shoulder (30 sec R/L)
(2) 4 Air Squats, 8 High Knees
(3) 4 Russian Twists + 4 Lay Back Presses
(4) 2 OH Split Squat + 1 OH Tricep Extension (30 seconds R, 30 seconds
(5) 1 Burpee + 1 Half Burpee

... Rest 1 minute

Equipment Needed: A Torpedo or Medium Weights

Cardio:

21-15-9:
Thrusters
Snatches
Jumping Lunges
*After each rep count on the ladder:
20 SINGLE Hop + Lat Twist (10R, 10L)
6 Duck Unders
*When complete, start over with 12-9-6

Strength:

4 Turkish Get Ups (3 R/L)
8-10 Tempo Front Squats (30X1)
8-10 Single Leg Deadlifts (R/L)
8-10 Lateral Lunges (R/L)

Rest 20-30 seconds between movements