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

Cardio

5 Minutes:
16 Lunges
16 BO Row
8 Burpees

5 Minutes:
16 Thrusters
16 SLDL Jumps
16 Triple Hop Lateral Twist (8 R/L)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

30 Seconds: Strict Upright Row
1 Minute: Sit-ups
30 Seconds: Push-ups
1 Minute: Alternating Staggered Deadlifts
6 x Tabata Intervals:
Gorilla Rows (alt. each interval)

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds
1 Minute Each:
(1) 1 Swing Snatch (R) +1 OH Lunge (R hand, L leg), 1 Push Press (R)
(2), 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L), 1 OH Lunge (L hand, R leg), 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:
3 Minutes:
6 Thrusters
6 Swing Sntach (R/L)
6 Push Press

Then

2 Minutes:
10 Curls,
10 Straight Leg DL (Rounds 1/3)
10 Down and Up Rocket Jumps, 20 Torp Jacks (Rounds 2/4)

Equipment Needed: A Torpedo or Medium Weights

Cardio:

For 10 Minutes:
50 Snatches
50 Sit-ups
50 Narrow Mountain Climbers

* EMOM - 6 Jumping Lunges

Then

For 10 Minutes:
50 Snatches
50 Sit-ups
50 Narrow Mountain Climbers

* EMOM - 5 Push-ups

Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Cycles:

5 Minutes:
20 Lunges
20 BO Row
10 Burpees

5 Minutes:
20 Thrusters
20 Straight Leg DL Jumps
20 Triple Hop Lateral Twists (10 R/10 L)

AFlow with Coach Jalisa

Equipment Needed: A Torpedo or Medium Weights

10/1 - 9/2 - 8/3 ... 3/8 - 2/9 - 1/10:
Thrusters/Snatches (alt. arms)

*** On minutes 4, 8, 12, 16: 7 Tuck Jumps

No Equipment Needed: Bodyweight Workout

Upper Body Overload Day:

18-15-12-9-6-3:
Push-ups
Unloaded Torp Jacks
Hovering Reaches
Shoot Throughs

Equipment Needed: A Torpedo or Medium Weights

Lower Body Cardio:
3 Minutes:
15 Front Squats
10 Ground to Jump and Touch

2 Minutes:
12 OH Lunges
8 Burpees

30 Seconds: R-Arm Gorilla Rows
30 Seconds: L-Arm Gorilla Rows

1 Minute:
3 Predator Jacks
2 Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:
5 Rounds:
4x Tabata Intervals: Burpees
2 Min: 3 Tuck Jumps + 6 Thrusters
30 Sec: Triple Hop Lateral Twist
30 Sec: Predator Jacks
1 Min: Rest

No Equipment Needed: Bodyweight Workout

2 Rounds:
1 Minute Each:
Air Squats
Burpees
Lunges
Crunches
Push-Ups

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...

Equipment Needed: A Torpedo or Medium Weights

Circuit:

3 Rounds - 1 Minute Each:
(1) 1 Swing Snatch (R) + 1 OH Lunge (R hand, L leg), 1 Push Press (R)
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L) + 1 OH Lunge (L hand, R leg) +1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees ...

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...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

5 Rounds:
2 Minutes:
20 Torp Lunges
*In remainder of those 2 minutes: Max Swing Snatch (alt. hands every 3 reps)

2 Minutes: 10 Toes to Torp with Slow Descent
*In remainder of those 2 minutes: Max Single Arm Thrusters (alt. hands every ...