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

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.....

Strength:

6 Min:
12 Arnold Press (R/L)
12 Tempo Curls (30X1)
12 Single Torp (double hand) Forward Raises
10 Push-Ups

1 Minute: Airplane Rows (30 sec R/L)

3 Rounds:
40 Sec: Strict Press
20 Seconds: Torp Jacks

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

Equipment Needed: A Torpedo or Medium Weights

Circuit (25 minutes):
5 Cycles:
1 minute: Swing Snatches (30 sec R/L)
1 minute: SB Russian Twists
1 minute: Jumping Lunges
1 minute: 10 Narrow Mountain Climbers + 1 Push-up + Renegade Row (30 Sec R/L)
1 minute: Thrusters

Equipment Needed: A Torpedo or Medium Weights

Bodybuild: (13 minutes):
"Head, Shoulders, Knees and Toes:"

2 Rounds:
1 Minute: Bridged Bench Press (30 Sec R/L)
1 Minute: Push-ups
... then ...
2 Rounds:
1 Minute: Strict Upright Row
1 Minute: BO Row (30 Sec R/L)
... then ...
1 Rounds:
1 M...

Bodyweight: No Equipment Needed

Equipment Needed: A Torpedo or Medium Weights

Cardio:

15-9-6:
Front Squats
BO Row
...then...
2 Rounds:
10 Situps
10 V-Ups
...then...
6-9-15:
Suitcase Deadlifts (R/L)
Push Press
...then...
2 Rounds:
10 Situps
10 V-Ups

No Equipment Needed: Bodyweight

Equipment Needed: A Torpedo or Medium Weights

Cardio

2 Rounds:
2 Min:
12 Swings
6 BO Row

1 Min:
12 Jumping Lunges
6 Jumping jacks

1 Min : Torp Pull Unders

30 Sec: Supine Press
30 Sec: Torp Toe Touches

No Equipment Needed: Bodyweight Workout

Equipment Needed: A Torpedo or Medium Weights

A60: (30 minutes)
Circuit:
2 Cycles (5 Minutes Each):
(1) AFAP 10 Burpee Tuck Jumps
(2) 40 sec: Snatches (alt.), 20 sec: Rest
(3) Torpedo Russian Twists (30 sec R/L)
(4) 40 sec: Swings, 20 sec: Rest
(5) AFAP: 20 Thrusters
...then...
Bodybuild: 12-1...