Equipment Needed: A Torpedo or Medium Weights

Strength (14 minutes):

6 Min:
10-12 Single Arm Upright Rows (R/L)
10-12 Single Arm Curls (R/L)
10-12 Seated Strict Press
10-12 Renegade Rows (R/L)
... then ...
6 Min:
8-10 Tempo Lateral Lunges (30X1) (R/L)
6-8 Single Leg Snatches

Buy in/Buy out:...

Equipment Needed: A Torpedo or Medium Weights

Strength: (26 minutes):

2 Cycles:
6 Min:
10-12 Single Arm Upright Rows (R/L)
10-12 Single Arm Curls (R/L)
10-12 Seated Strict Press
10-12 Renegade Rows (R/L)
... then ...
6 Min:
8-10 Tempo Lateral Lunges (30X1) (R/L)
6-8 Single Leg Snatches ...

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

8x Tabata Intervals:
(1) Curl and Press
(2) Jumping Lunges
(3) Forward Raise To Shoulder
(4) Wide Leg 2xTorp Straight Leg DL
** each full round of Tabata should be capped with 1 Minute:
Skull Crushers (1/3)
2-Point BO Row (30 seco...

Equipment Needed: A Torpedo or Medium Weights

Strength:
20 2-Point Tempo Bent Over Row (30X1) (10R/10L)
20 Strict Press Negatives (10R/10Left)
20 Gorilla Row (alt. arms)
15 Strict Upright Row

*On minutes 4, 8, 12, 16:
12 G2J+T

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:
1 Minute: Front Rack Floating Lunge (R)
30 Seconds: Jumping Lunges
1 Minute: Front Rack Floating Lunge (L)
30 Seconds: Jumping Lunges
... then ...
6 Minutes:
12-15 Upright Rows
10-12 2 PT BO Row (R/L)
10-12 Single Arm Seat...

Equipment Needed: A Torpedo or Medium Weights

Strength:

7 Minutes:
12-15 Wide Leg Tempo SL DL (30X1)
10-12 Gorilla Rows (R/L)
12-15 Curls
*Rest roughly 30-45 seconds between rounds

... then ...

1 Minute: Dead Bugs

... then ...

7 Minutes:
10-12 Goblet 1 and 1/2 Front Squats
10-12 Str...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
8-10 Wide Leg Tempo SL DL (30X1)
8-10 Gorilla Rows (R/L)
10-12 Curls
*Rest 30 seconds

... then ...

2 Rounds:
10-12 Goblet 1 and 1/2 Squats
10-12 Strict Hang to OH
8-10 OH Tricep Extensions

(if you have time left complet...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

18 minutes:

Buy-In: 50 Down + Ups

...then...

12 Rounds AFAP:
9 SL Deadlifts
6 Hang Squat Cleans
3 Thrusters

In remaining time, AMRAP:
20 Russian Twists
5 Push-Ups
20 Crunches

...then...

2 minutes:
Buy-Out: Squat Jumps

Equipment Needed: A Torpedo or Medium Weights

Strength (BOX OR CHAIR NEEDED):

2 Rounds:
10 Torpedo FC Bulgarian Split Squat (R)
10 Unloaded Bulgarian Split Squat Jumps (R)
- then repeat on the left

20 Max Height Jumping Lunges

...then...

2 Rounds:
10x 1 1/2 Curls
10 Forward Raise to Sh...

Equipment Needed: A Torpedo or Medium Weights

Week of Legends!

Strength: (22 Minutes):
Failure Friday:
Max reps to failure of:
Push Press
Overhead Drive Lunges (alt.)
Push-Ups
Weighted Bulgarian Deadlifts
Swings
*After each movement - Go immediately into:
30 seconds: Curls + 30 seconds: R...

Equipment Needed: A Torpedo or Medium Weights

Strength:
2 Cycles (22 min):
8 Min:
15-20 Seated Strict Press
8-12 3 PT BO Row (R/L)
8-12 Chair Dips
... then ...
1 min: 2 Jumping Lunges + 1 Squat Jump
... then ...
2 Min: 12 Weighted Dead Bugs, 6 Sky Scrapers

Equipment Needed: A Torpedo or Medium Weights

Strength:

22 Minutes:
2 Rounds AFAP:
8 OH Pendulum Lunges (R/L)
8 Single Leg DL
8 Goblet Lateral Lunges (R/L) (with slow descent)
... rest ~45 seconds
... then ...
2 Rounds AFAP:
12x 1 1/2 Curls
16 Strict Press

1 Minute: Plank
... rest...

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Rounds:
12 Goblet Curtsy Squats
12 Weighted Good Mornings (hold torpedo in back rack position) ...immediately into...
30 Jumping Lunges
...then...
3 Rounds:
10 Curl and Press
10 Strict Hang to OH
...immediately into...
30 Push Pr...

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

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

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

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 ...

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

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

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...

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

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...