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)

5RM Back Squat w/ pause in 1st rep

3x 4-6 front squat @ 80-85% of 1RM fs

For Time

Team of 2-

Deck of Cards-

Hearts- Burpees

Diamonds- Diamond push ups

Clubs- Alternating jump lunges

Spades- Pistol squats

Jokers- 100 double

*one deck of cards- alternate flipping the cards and preforming the prescribed reps and exercise

*RX plus- each of you have you own deck. Take turns flipping over your cards rest while the other person is going

Ace = 11

Extra Credit

3-5 rounds

10-15 single leg RDLs each side

10-15 weighted glute bridges

15-20 back extensions

(Some equipment)

With the heaviest weight you can have and can handle.

Goblet squat or DB/KB front squat

5 rounds-

7reps 3sec lower 2sec pause in the bottom

Immediately followed by 10 split squats each leg (use weight if you can)

Rest 1 min between rounds

For Time

Team of 2-

Deck of Cards-

Hearts- Burpees

Diamonds- Diamond push ups

Clubs- Alternating jump lunges

Spades- Pistol squats

Jokers- 100 double

*one deck of cards- alternate flipping the cards and preforming the prescribed reps and exercise

*RX plus- each of you have you own deck. Take turns flipping over your cards rest while the other person is going

Ace = 11

Extra Credit

3-5 rounds

20 KB/DB sumu DL

10-15 weighted glute bridges

15-20 supermans

(No equipment)

use a heavy object

5 rounds-

7reps 3sec lower 2sec pause in the bottom

Immediately followed by 10 split squats each leg (use weight if you can)

Rest 1min between rounds

For Time

Team of 2-

Deck of Cards-

Hearts- Burpees

Diamonds- Diamond push ups

Clubs- Alternating jump lunges

Spades- Pistol squats

Jokers- 100 double

*one deck of cards- alternate flipping the cards and preforming the prescribed reps and exercise

*RX plus- each of you have you own deck. Take turns flipping over your cards rest while the other person is going

Ace = 11

Extra Credit

3-5 rounds

20-30 glute bridges

15-20 supermans

Scaling =

Diamond push ups= on knees or regular push ups

Jumping lunges= regular lunges

100 Doubleunders = 300 singles or 40 jumping jacks

Pistols = assisted, box pistols, box drops or 3x airs squats

Solo= do 1/2 the deck or do RX plus and do the whole thing