Equipment Needed: A Torpedo or Medium Weights

Cardio:
10/1, 9/2 ... 2/9, 1/10:
Burpees/Swings
... then ...
10/1, 9/2 ... 2/9, 1/10:
Tuck Jumps/Hang to OH
...
10/1, 9/2 ... 2/9, 1/10:
Renegade Rows (alternating arms)/Hang Squat Cleans
*If/when the athletes finish, for the remainder of time:
7 R...

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.)

No Equipment Needed. Bodyweight.

Cardio:
50 Lateral Hop Overs
50 Sprinter Jumps (Alt legs at 25)
50 Skaters
50 Double Hop Lat Twists
50 High Knees

Equipment Needed: A Torpedo or Medium Weights

Strength - Lower Body:

16 Front Rack Lunges (R)
16 Front Rack Lunges (L)
... immediately into 32 Jumping Lunges

... then ...
3 rounds:
5 Windmills (R)
5 Windmills (L)
... immediately into: 10 Down and Up Rocket Jumps

** On the second time th...

Equipment Needed: A Torpedo or Medium Weights

Strength

2 Rounds:
11 Pull-Overs
11 Single-arm Upright Row
(R/L)
11 Floating Leg Dips (R/L)

... then ...
2 Rounds:
11 Tempo Goblet Squats
11 Staggered DL (R/L)

... then ...
30 Crunches
20 Leg Extensions
10 Forearm Plank Reach
Throughs (R/L...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
3 Turkish Sit-Ups (R arm)
3 Turkish Sit-Throughs (R arm)
3 Single Arm OH Drop Lunges (R arm) (then complete on left)
... then ...
2 Rounds:
7 offset push ups R/L)

2 Rounds:
10 Upright Rows
12 Curls

Equipment Needed: A Torpedo or Medium Weights

Cardio

30-20-10
Swings
Goblet Squats

…THEN…
30-20-10
Lateral Hop Overs
Mountain Jumps

…THEN…
30-20-10
Push Press
Jumping Jacks

Equipment Needed: A Torpedo or Medium Weights

Circuit -
(1) Hang Squat Cleans
(2) Tabata Box/Chair dips
(3) 10 Crossover NMC, 3 Mountain Jumps
(4) Upright row
(5) 10 High Knees, 3 Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio:

21-15-9:
Front Squats
BO Row
...then...
2 Rounds:
15 Situps
10 V-Ups
...then...
9-15-21:
Suticase Deadlifts (R/L)
Push Press
...then...
2 Rounds:
15 Situps
10 V-Ups

Equipment Needed: A Torpedo or Medium Weights

Circuit (25 minutes):
5 Cycles of 5 minutes:
(1) SA Hang to Shoulder + Shoulder to OH (R)
(2) Torp Box Step Ups
(3) SA Hang to Shoulder + Shoulder to OH (L)
(4) Weighted Dead Bugs
(5) Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:
4 Cycles:
(1) Hang to Overhead
(2) Hollow Hold
(3) Snatch + OH Lunge (alt.)
(4) 2 Push Ups + 2 Mountain Jumps
(5) 2x Tabata Thrusters

No Equipment Needed: Bodyweight Workout

BODYWEIGHT:
30 Squat Jumps
5 Burpees
30 Mtn. Climbers
5 Burpees
30 Push-Ups
5 Burpees
30 Lunges
5 Burpees
30 Ground 2 Jump and Touch
5 Burpees
30 Lateral Hops
5 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:
30 Sec: Half Burpees

4 Minutes:
12-9-6
Reverse Lunges (R/L)
Push-Ups
Shoulder Taps (x2)
Crossover V-Ups

30 seconds: Squat Jumps

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

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)

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