Equipment Needed: A Torpedo or Medium Weights

Circuit:
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

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

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
....

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Cycles:

30-20-10 seconds:
Deadlifts
Burpees
...then...
3 minutes:
9 Torp Hang to OH
9 Thrusters
9 V-Ups

No Equipment Needed: Bodyweight

Bodyweight Cardio:
20-16-12-8-4:
Pendulum Lunges
S.L. DL Jumps
Reach Backs
Crossover NMC

*EMOM: 4 Squat Jumps

50 Lateral Hop Overs
50 Sprinter Jumps (alt legs at 25)
50 Skaters
50 Double Hop Lateral Twists
50 High Knees

Cardio:

10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Push-Ups
Ground to Jump and Touch
...then...
3 Rounds:
10 Leg extensions
10 sit ups
*EOMOM: 4 Burpees

Equipment Needed: A Torpedo or Medium Weights

Cardio:

8x Tabata:
Jumping Lunges
Abmat Sit-ups w/ anchored feet
Swings
Push-ups
Upright Rows

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

Equipment Needed: A Torpedo or Medium Weights

CIRCUIT:
10 Down and Up Rocket Jumps
to start each 5-minute cycle

(1)
EMOM 1-2-3-4-5-6 ... so on:
Push-ups
Leg Extensions
Tuck Jumps

(2)
EMOM 2-4-6-8-10 ... so on:
Jump Switches
Ground to Jump and Touch

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...

Equipment Needed: A Torpedo or Medium Weights

Cardio:
4 Cycles:
2x Tabata: Predator Jacks
...then...
3 minutes:
12 Torpedo DL
10 OH Lunges (alternating)
6 Snatches (alternating)
...then...
2x Tabata: Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:
10 Min (AFAP):
4 Rounds:
1 Burpee
2 Max Height Hinge Jumps
3 Thrusters
...then...
3 Rounds:
2 Burpees
4 Max Height Hinge Jumps
6 Thrusters
...then...
2 Rounds:
3 Burpees
6 Max Height Hinge Jumps
9 Thrusters
...then...
1...