Equipment Needed: A Torpedo or Medium Weights

3 Rounds:
8 Push Press
12 OH March

... then ...
9-6-3:
Swings
Squat Jumps
Half Burpees

... then ....
2 Rounds:
4 Bottom-third Front Squats
4 Mid-third Front Squats
4 Top-third Front Squats
4 Front Squats

... then ...
50 Flutter Kicks
25...

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

Circuit:
20 Swings to start each 5-minute cycle, directly into:
Cycle (1/5):
1-2-3-4-5 ...so on and so forth...
Push-Ups
Jump Switches (x2)
Frog Jumps
Cycle 3:
AMRAP:
10 Push Press
10 Upright Rows
10 Torp Toe Touches
Cycle (2/4):
2-4-6-8-10.....

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

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
....

Cardio:
4 Cycles:

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

Equipment Needed: A Torpedo or Medium Weights

Circuit:

4 Cycles:

5 Min: AFAP
15 Ground to Shoulder- Shoulder to OH

Time Remaining:
15 G2J+T
15 Burpees
15 Snatches (alt)

Equipment Needed: A Torpedo or Medium Weights

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

*EMOM: 4 Squat Jumps

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

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

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: ...

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 seond time through, only complete 2 Rounds of Windmills, and ...

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

Cardio:

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

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 ti...

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

No Equipment Needed: Bodyweight Workout

Cardio:

2 Rounds:

5 MIN EMOM :
12 Burpees

5 MIN:
12 Leg Extensions
24 Squat Jumps
12 Sit Ups
24 Jumping Lunges

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

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:

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)