Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds:
(1) FC Drive Lunges (30 sec R/L)
(2) 2 Deadlifts + 2 Hang to Shoulder + 2 Push Press (ALL SINGLE ARM ON RIGHT SIDE)
(3) Forearm Side Plank Reach Throughs (30 R/30 L)
(4) 2 Deadlifts + 2 Hang to Shoulder + 2 Push Press (ALL SIN...

Equipment Needed: A Torpedo or Medium Weights

Strength:

6 Turkish Get Ups (3 R/L)
12-15 Tempo Front Squats (30X1)
12-15 Single Leg Deadlifts (R/L)
12-15 Lateral Lunges (R/L)

Rest 20-30 seconds between movements

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

4 minutes:
6 Sprinter Rows (R/L)
10 Push-Ups

4 Minutes:
6 Gorilla Rows (R/L)
10 Seated Strict Press

4 minutes:
15 Bicycles
12 Leg Extensions
9 Sit-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Rounds:
10 Sumo DL High Pulls
10 Push Press
10 OH Lunge

...Then...

2 Rounds:
15 Hang to OH
15 Mountain Jumps

...Then...

1 Round: 20 Curtsey Squats (alt.)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:

3 Minutes: Thrusters - every time you break, complete 3(+3) Broad Jump + Step Back

Then

3 Minutes: Sit-ups - every time you break, complete 3(+3) Burpees

Then

3 Minutes: Swings - every time you break, complete 3(+3) Broad Jum...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

4 minutes:
6 Tuck Jumps
12 Weighted Dead Bugs
18 Squat Jumps, 24 Swings
30 Shoulder Taps

1 minute: Torp Taps

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:
EMOM - 4 Minutes:
(1) 10-14 Burpees
(2) 15-20 Goblet Squats
(3) 20-25 Jumping Lunges
(4) 20-25 Swings
... then ...
1 Minute: Plank Hold

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds - 1 Minute Each:
(1) Plyo DL Jumps (30 Seconds: R/L)
(2) Single Arm Thrusters (30 Seconds: R/L)
(3) 2x 20 Seconds: Hollow Hold, 10 Seconds: Flutter Kicks
(4) 1 Torp Pull under + 1 Renegade Row
(5) Mountain Climbers
1 Min: Rest

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
EMOM - 4 Minutes:
(1) 10-14 Burpees
(2) 15-20 Goblet Squats
(3) 20-25 Jumping Lunges
(4) 20-25 Swings

Then

1 Minute: Plank Hold

Equipment Needed: A Torpedo or Medium Weights

Circuit:
3 Rounds:
(1) Plyo DL Jumps (30 Seconds: R/L)
(2) Single Arm Thrusters (30 Seconds: R/L)
(3) 2x 20 Seconds: Hollow Hold, 10 Seconds: Flutter Kicks
(4) 1 Torp Pull under + 1 Renegade Row
(5) Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15 Hang 2 OH
15 Push Press
2 (+2) Burpees: Up to 8 burpees

15 Plyo Swings
15 Thrusters
3 (+3) Mountain Jumps up up to: 12 Mountain Jumps

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:
1 Minute: Max Seated Strict Press

Then

4 Tabata Intervals: Torp Jacks

Then

7 Minutes:
9 Front Rack Split Squats
9 Front Rack Floating Lunges
9 Single Leg Snatch
9 Single Leg Glute Bridge (R/L)

-- do all 9 reps of all four m...

Cardio:

10-9-8-7-6-5-4-3-2-1:
Push Press
BO Row
Power Curls
*After every set:
2 Burpees
20 Torp Taps / 20 High Knees (alternate)
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

2 Minutes:
5-4-3-2-1:
Canoe Swings (R/L)
Push-ups
Single Arm Floor Press
... then ...
3 Minutes:
5-4-3-2-1:
Single Arm Thruster (R/L)
2-point BO Row (R/L)
Toes to Torp w/ Slow Descent

1 min: Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Cycles:

3 Minutes: 5-4-3-2-1:
Canoe Swings (R/L)
Push-ups
Single Arm Floor Press

Then

4 Minutes: 5-4-3-2-1:
Single Arm Thruster (R/L)
2-point BO Row (R/L)
Toes to Torp w/ Slow Descent

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
5 Renegade Rows (R/L)
7 Sumo DL High Pull, 5 Tuck Jumps
7 Toes to Torp with Slow Descent

Then

10 Snatches
10 Thrusters
10 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
1 min: Burpee + 2 Ground 2 Jump and Touch

Then

4 Minutes:
10 Lungers (R)
10 Swing Snatch (R)
10 Lungers (L)
10 Swing Snatch (L)
10 Predator Jacks

Equipment Needed: A Torpedo or Medium Weights

Cardio:

Max Lunges in 60 Seconds

Then

in the shortest possible time - get to 100 total reps using:
(1) Air Squats
(2) Swings
(3) Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
6 Minutes:
10 Single Arm Push Press (R/L)
10 Single Arm Swing Snatch (R/L)
10 Goblet Squats

Then

4 Tabata Intervals: Upright Row
4 Tabata Intervals: Push-ups

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5x 1 Minute Each:
(1) 1 Swing Snatch + 1 OH Lunge + 1 Push Press (R)
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch + 1 OH Lunge + 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees
(5) 3 Push-ups + 3 Back Extensions
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Strength:

4 Sets: 20 Front Rack Bulgarian Split Squat (R/L)
*Rest approx. 30 seconds between sets

... then ...

4 Sets: 12 Single Arm Bench Press (R/L)
*Rest approx. 30 seconds between sets

... then ...

1 Set of Max Upright Rows
...immediat...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

2 Minutes:
6 Ground to Shoulder + Shoulder to OH (from a split position) (R/L)
16 Torp Jacks
... then ...
2 Minutes:
8 Triple Hop Lateral Twists
8 Air Squats
8 High Knees
... then ...
1 Minute:
Hang to OH + 2 Push Press

Bodybuild:

5-4-3-2-1:
Single Arm Curl (R/L)
Single Arm Press (R/L)
2-point BO Row (R/L)

... then ...

15-12-9-6-3:
Leg Extensions, hold a hollow pos. for 10 full seconds between each set ** any time you have to rest, complete 25 Bicycles before continuing on

... then ...

10-8-6-4-2:
Sin...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:

For 3 Minutes:
10-8-6-4-2:
Thrusters
Snatches
-- in the remainder of 3:00: Air Squats

Then

For 3 Minutes:

3 Rounds:
20 Narrow Mountain Climbers
10 Push-ups
-- in the remainder of 3:00: Ground to Jump and Touch