Equipment Needed: A Torpedo or Medium Weights

Strength
(25 minutes):

1/1, 2/2, 3/3, 4/4, 5/5:
Curl/Press

2 Rounds:
12 Hike Swings
8 Goblet Squats
... then ...
10 Front Rack Drop Lunges
(*increase the drop lunges to 20 the second time through, 30 the third time etc)

Equipment Needed: A Torpedo or Medium Weights

Cardio:
AFAP:
9 Burpees
20 Swings
7 Burpees
20 Sit-Ups
5 Burpees
30 Hang Power Cleans
3 Burpees
30 Thrusters
Rest 1 Minute then repeat in reverse starting with 30 Thrusters and 3 Burpees

BODYWEIGHT (21 Minutes):

1 Minute: Lunges
2 Minutes: Push-ups
3 Minutes: Burpees
... then ...
1 Minute: Plank Hold
... then ...
1 Minute: Push-ups
2 Minutes: Burpees
3 Minutes: Lunges
... then ...
1 Minute Plank Hold
... then ...
1 Minute Burpees
2 Minutes: Lunges
3 Minutes: Push-ups
....

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Cycles:

30-20-10 seconds:
Deadlifts
Burpees
...then...
3 minutes:
9 Torp Hang to OH
9 Thrusters
9 V-Ups

No Equipment Needed: Bodyweight

Bodyweight Cardio:
20-16-12-8-4:
Pendulum Lunges
S.L. DL Jumps
Reach Backs
Crossover NMC

*EMOM: 4 Squat Jumps

50 Lateral Hop Overs
50 Sprinter Jumps (alt legs at 25)
50 Skaters
50 Double Hop Lateral Twists
50 High Knees

Cardio:

10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Push-Ups
Ground to Jump and Touch
...then...
3 Rounds:
10 Leg extensions
10 sit ups
*EOMOM: 4 Burpees

Equipment Needed: A Torpedo or Medium Weights

CIRCUIT:
10 Down and Up Rocket Jumps
to start each 5-minute cycle

(1)
EMOM 1-2-3-4-5-6 ... so on:
Push-ups
Leg Extensions
Tuck Jumps

(2)
EMOM 2-4-6-8-10 ... so on:
Jump Switches
Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

8x Tabata:
Jumping Lunges
Abmat Sit-ups w/ anchored feet
Swings
Push-ups
Upright Rows

No Equipment Needed: Bodyweight workout

Cardio:

4 Rounds:

3 Minutes:
30 Narrow Mountain Climbers
20 Crossover V-ups (alt.)
10 Burpees

2 Minutes:
12 Jumping lunges
12 Ground to Jump and Touch
12 Jump Switches

Equipment Needed: A Torpedo or Medium Weights

Cardio:
3 Rounds:
10 Swings
10 Snatches (alt.)
...then...
3 Rounds:
10 Thrusters
10 Mountain Jumps
...then...
3 Rounds:
20 Crunches
10 Leg Extensions
... then ...
30 Single Arm OH Lunges (switch hands at 15 reps)

Equipment Needed: A Torpedo or Medium Weights

Strength - Full Body:
3 Turkish get up (R)
6 Single Torp Push Press (R)
9 Burpees
... then ...
repeat on LEFT
... then ...
1 x Hollow Hold
... then ...
2 Rounds:
20 Front Rack Lunges
10 Single Leg Deadlifts
... then ...
1 x Max Push-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio (21 minutes):

3 Minutes:
12 Push Press
8 Swings
...then...
3 Minutes:
30 High Knees
10 Half Burpees
...then...
3 minutes:
12 Goblet Squats
8 Leg Extensions
... then ...
3 Minutes:
20 Lizard Twists,
6 SB Russian Twists
...then...
...

Equipment Needed: A Torpedo or Medium Weights

Strength: "Buns and Guns"
10 Lunge Twists (R/L)
13 Curl and Press
16 Single Arm OH Split Squats (8 R, 8 L)
*Short rest, then:
20 Glute Bridges w/ Back on Chair/Couch
15 Hinge Jumps
10 Single Leg Snatches (5R/5L)

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
12 FR Bulgarian Split Squats (R/L)
12 Torp Bulgarian Deadlift (R/L)

3 Rounds:
10 Torp Glute Bridges
10 Sec Glute Bridge Hold

2 Rounds:
15 Jumping Jacks
20 High Knees

Equipment Needed: A Torpedo or Medium Weights

10-8-6-4-2:
Swing Snatch
Thrusters

...then...

2-4-6-8-10:
Half Burpees
Hang to OH

*EMOM:
20 High Knees

Equipment Needed: A Torpedo or Medium Weights

Cardio (19 minutes):

8 Minutes:
AFAP:
3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/...

Equipment Needed: A Torpedo or Medium Weights

Circuit:
4 Cycles:

5 Min:
AFAP:
8 Thrusters (HEAVY)
10 Burpees
8 Thrusters (HEAVY
...in time remaining of each cycle:
9 Sumo Deadlift High Pulls
15 Swings
21 Sit-Ups

Equipment Needed: A Torpedo or Medium Weights

Strength:
2 Rounds:
10-15 Upright Rows
10-12 BO Row
8-10 OH Strict Press
10-15 Couch Dips
...then...
1 Minute: Sit-Ups
...then...
2 Rounds:
10 Bulgarian Split Squats (R)
5 Bulgarian Split Squat Jumps (R)
...then repeat on the L

Equipment Needed: A Torpedo or Medium Weights

Cardio:
2/4/6, 4/6/8, 6/8/10, 8/10/12 Reps:
Burpees
Thrusters
Snatches (alt.)
*Upon finishing each ladder: complete 30 Pull-Unders

Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Cycles:

1 Min:
Hang Squat Cleans

2 Min:
10 Front Rack Lunges
10 Push Press

3 Min:
15 Snatches
20 Reach Backs

*Between Cycles:
5 Burpees + 20 Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

Circuit:
4 Cycles:
2 minutes:
AFAP: 1-2-3:
Snatch Reverse Lunges (R)
Snatch Reverse Lunges (L)
*In remaining time: Burpees
...then...
2 minutes:
AFAP: 2 Rounds:
10 Thrusters
5 Tuck Jumps
...in remaining time: Burpees
...then...
1 minute: ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
2/4/6, 4/6/8, 6/8/10, 8/10/12

Reps:
Burpees
Thrusters
Snatches (alt.)
*Upon finishing each ladder: complete 30 Pull-Unders

Equipment Needed: A Torpedo or Medium Weights

Cardio: (21 Min)
3 Cycles:
7 Minutes: AFAP:
3 Rounds:
7 Swings
7 Thrusters

...then in whatever time remains each cycle:
6 Snatches (alt)
6 Jumping Lunges (alt.)
6 Half Burpees
6 Hovering Swimmers (alt.)