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 (20 minutes):
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 Flutt...
Equipment Needed: A Torpedo or Medium Weights
Strength:
10 lunge Twists (R/L)
13 Curl and Press
16 Single Arm OH Split Squats
(8R, 8L- Hold Torpedo in hand opposite of lead leg)
…Rest Just A Little
Before Starting:
20 Glute Bridges w/ Back on Chair/Couch
15 Hinge Jumps
10 Single Leg Snatches ...
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
Cardio:
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
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