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

2 Cycles:

3 Rounds:
30 Sec: Curls
30 Sec: OH Tricep Extension

3 Minutes:
3 Strict Hang to OH
6 Push-Ups

3 Rounds:
30 Sec: OH Drop Lunges (Alt)
30 Sec: Squat Jumps

3 Minutes:
6 Goblet Cursy Squats
6 Max Height Hinge Jumps

Equipment Needed: A Torpedo or Medium Weights

Strength:
3 Rounds:
1 Minute: Renegade Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute Gorilla Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute: Single Arm Upright Row (30 Seconds R/L)
30 Seconds: Rest

Then

8x Top to Top Tabata Curls

Then

8x Top...

Equipment Needed: A Torpedo or Medium Weights

Strength:

For 12 Minutes:
10 Single Arm Bench Press (R/L)
10 Single Arm Upright Row (R/L)

Then

8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups
-- rest approximately 15-20 seconds between each movement.

Equipment Needed: A Torpedo or Medium Weights

Strength:

10 Single Arm Bench Press (R/L) (do this off a box)
10 Single Arm Upright Row (R/L)

Then

8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as ne...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Full Cycles:

8 x Tabata: Curl and Press

1 Minute: Max Push-ups
... then ...
2 Rounds:
30 Seconds: 2-point BO Row (R/L)
... then ...
1 Minute: Upright Row .
.. then ...
1 Minute: Front Rack Floating Lunge (R/L)

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:
4 Minutes:
7x 1 1/2 Tempo Straight Leg DL
7 Single Leg Glute Bridge (R/L)

Then

1 Minute:
Max Box Step Ups (holding weight in farmer carry but switching hands as needed)

Then

4 Minutes:
7 Single Arm Curl and Press (R/L)
14 Si...

Equipment Needed: A Torpedo or Medium Weights

Strength:

For 8 Minutes:
20 Squat Jumps
20 Jumping Lunges
10 Tempo Goblet Squats (30X1)

Then

8 Minutes:
10 Renegade Rows (R/L)
20 Two-handed Curls
8-10 Kneeling Strict Press (R/L)

Then

4 Minutes:
4 Rounds:
30 Seconds: Torp Toe Touches
30 Seconds...

No Equipment Needed: Bodyweight Workout

Strength

2 Sets: 10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest approx. 30 seconds between sets
... then ...
2 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest approx. 30 seconds between sets

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
90 Seconds: Pistols (R)
90 Seconds: Pistols (L)
30 Seconds Rest

Then

90 Seconds: Extended Push-ups (R)
90 Seconds: Extended Push-ups (L)
30 Seconds: Rest

Then

3 Minutes:
7 BO Row
5 Curl and Press
3 OH Tricep Extensions

Equipment Needed: A Torpedo or Medium Weights

Strength

6 Minutes:
8-10 Tempo Strict Press (R/L)
8-10 Straight Arm Ground to OH
10-20 Push-ups
*On Minute 1: start with 7 Burpees
*On Minute 4: 30 High Knees

... then ...

8 Minutes:
12-15 Goblet 1 and 1/4 Squats
8-10 Single Leg DL (R/L)
*On minu...

Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Sets:
10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest 30-45 sec. between sets
... then ...
3 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest 30-45 sec. between sets
... then...

Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Full Cycles:

8 x Tabata: Curl and Press
1 Minute: Max Push-ups
... then ...
2 Rounds:
30 Seconds: 2-point BO Row (R/L)
... then ...
1 Minute: Upright Row
... then ...
1 Minute: Front Rack Floating Lunge (R/L)

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

7 Minutes:
12 Front Rack Bulgarian Split Squats (R/L)
15 Straight Leg DL
... then ...
7 Minutes:
10 Single Leg Glute Bridges (R/L)
15 Sumo DL High Pulls
... then ...
6 Minutes:
12 Seated Press
12 Torp Russian Twists
12 2-Point BO R...

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:
2 Rounds: 7 Curls
7 Curls (from bottom of curl to middle)
7 Curls (full reps)

Then

2 Rounds:
12-15 2-Point Tempo BO Row (R/L)

Then

2 Rounds:
9 Goblet Lateral Lunges (R/L)

Then

1 Round:
Max Tricep Push-ups

... rest approximately 1 m...

Bodybuild:

2 Cycles:

3 Minutes:
6 R-Arm Swing Snatch
6 R-Arm Push-Press
6 R-Arm OH Lunges

... then ...

3 Minutes:
6 L-Arm Swing Snatch
6 L-Arm Push Press
6 L-Arm OH Lunges

... then ...

5 Minutes:
9 R-Leg Lateral Lunge into Curtsey Squat
9 L-Leg Lateral Lunge into Curtsey Squat
9 D...

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

For 8 Minutes:
20 Squat Jumps
20 Jumping Lunges
10 Tempo Goblet Squats (30X1)

Then

8 Minutes:
10 Renegade Rows (R/L)
20 Two-handed Curls
8-10 Kneeling Strict Press (R/L)

Then

4 Minutes:
4 Rounds:
30 Seconds: Torp Toe Touches
30 Secon...

Equipment Needed: A Torpedo or Medium Weights

Body Build:

10 Minutes:
8-10 Turkish Press (R/L)
8-10 Renegade Rows (R/L)
16-20 Tempo Curls

10 Minutes:
12 Single Leg Glute Bridges (R/L)
8-10 OH Tempo Step Downs (R/L)
16-20 Front Rack Chair Squats

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

6 Minutes:
12 Bridged Bench Press (R/L)
12 Upright Row (R/L)

8 Minutes:
12 Suitcase Floating Lunges (R/L)
12 Staggered Straight Leg DL (R/L)
12 Gorilla Row (R/L)

6 Minutes:
8 Strict Torpedo Burpee Ground to OH
16 Torpedo Russian ...

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:
8 Minutes - Superset:
Forward Raise to Shoulder: 8-12 Reps
Curl and Press: 8-12 Reps

Then

8 Minutes - Superset:
Goblet Lateral Lunges: 16-20 reps (alternating sides)
Single Leg Deadlift: 8-10 reps per leg

Then

4 Rounds:
30 Seconds: Pus...