Team WOD-

Skype or FaceTime with your favorite gym buddy or bribe your kid, partner or roommate to join you.

Warm up

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the equipment)

6RM Back Squat

2x 5-8 front squat @ 77-82% of 1RM fs

(Focus on speed)

For Time

Team of 2-

300 Doubleunders

200 Sit ups

100 Goblet squats

50 Box Jumps or Step ups

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

Extra Credit

3-5 rounds

10-15 single leg RDLs each side

10-15 weighted glute bridges

15-20 back extensions

(Some equipment)

5 rounds

6-8 reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag if they are heavier than your DB/KB, you can also make it more challenging by throwing on a hip circle)

Then

3×10-20 each leg

Bulgarian split squats

(Add weight if you can)

For Time

Team of 2-

300 Doubleunders

200 Sit ups

100 Goblet squats

50 Box Jumps or Step ups

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

Extra Credit

3-5 rounds

20 KB/DB sumu DL

10-15 weighted glute bridges

15-20 supermans

(No equipment)

5 rounds

6-8reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag find something to use as weight, you can also make it more challenging by throwing on a hip circle)

Then

3×10-20 each leg

Bulgarian split squats

(Add weight if you can)

For Time

Team of 2-

300 Doubleunders

200 Sit ups

200 Lunges

50 Box Jumps or Step ups

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

Extra Credit

3-5 rounds

20-30 glute bridges

15-20 supermans

Scaling:

Doubleunders= 2x singles = 1:1 toe taps

Plank= scale to knees

Solo option:

Buy in 2min plank hold

For Time

150 Doubleunders

100 Sit ups

50 Goblet squats (100 lunges)

25 Box Jumps or Step ups

Buy in 2min plank hold