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

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 seond time th...

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:
11 Torpedo Pull-Overs
11 Single-arm Upright Row (R/L11)
Floating Leg Box Dips(R/L)
... then ...
2 Rounds:
11 SLOW Tempo Goblets
11 Staggered DL (R/L)
... then ...
1 Rounds:
30 Crunches
20 Leg Extensions
10 Forearm Plank Reach Throu...

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 ...

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

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

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

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

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
....