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STRENGTH : 5 Rounds For Quality!
- 10 Hollow Rocks
- 10 V-Ups
- 10 Tuck Ups
- 20 sec Hollow Hold
[ Modify as needed. Do NOT attempt a full Hollow Hold unless you’re really REALLY good at it! Rest as needed so you don’t need to sacrifice form. Do your best to request between rounds and not between movements, if possible ]

WOD : 13-MIN AMRAP (4:1:3:1:2:1:1)

- 20 Plank to Down Dog 1-Arm Cross Toe Tap
- 18 Plank Pull Through
- 16 Lateral Squat Jump over Object

First movement, while in plank, go to downward dog, then use your right arm to touch our left toe while you’re holding downward dog position. Every reps goes back down to plank before piking butt in air to downward dog and reaching (alternating) hand to opposite side toe.
Second movement. While maintain the plank position this entire time with body completely straight. You will need 1 object. The heavier the better, but something small you can grab onto. This movement will work well on carpeted areas. Object should start on outside of body near the hips. While holding the plank, you will use your opposite arm to pull the object underneath/across your planked body to other side all the way through that the object ends on the outside of other hip. Alternating arms each rep.
Third movement, if you have a plyo box, you may sub this for box jump over. Otherwise, the movement will start in full squat depth. You will attempt to jump at least 1’ off the ground to other side of object into full squat. You may use a broom stick to lower the height and difficulty of jump. Jumps must be 2 foot take off. No staggered steps. Modify the object, not the movement.

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STRENGTH : 4 Rounds For Quality!
- 1 Min Prone Y’s
- 1 Min Prone A’s
- 1 Min Standing Bent Elbow T’s

Use weights if possible. Doesn’t need to be a lot to be effective! 2.5lb and 5lb plates are more than enough or something similar in weight. May do 1 arm at a time and use purse for all the movements here.

WOD : 4 Rounds For Time!
- 15 Push Ups +(Clapping) [ Push Press ]
- 12 Single Straight Leg Toe Touch [ G.M. ]
- 12 “ “ ( other leg)
- 9 Broad Jumps
- 60 Single Legged Penguin Taps
( 30 per leg for single leg penguins )

[**] means it can be substituted for these movements if you have a barbell/weights

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STRENGTH : 4 Rounds For Quality!
- 1 Min Weighted Wall Sit
- 8 Pistols (per leg)

Put something on your lap with a significant amount of weight for wall sits. If you have any kids at home, or a spouse, have them sit on your lap for the wall sit. 😉 modification for pistol : take a seat on something, maybe a toilet. Have your knees bent at 90 degree angle, lift one leg off the ground, swing your arms and stand up by shifting all the weight to the planted foot. If this is easy, gradually work on sitting something lower and lower to increase your squat depth. If you’re good at pistols, try doing them as slow and controlled as possible. Alternating legs per rep.

WOD : 15-MIN AMRAP
- 5 Inch Worms
- 10 Single Arm Full Snatch
- 15 Object Facing Burpees

Feel free to use same object as last time for the full snatches. Be sure to get full range of motion and keep the back tight and engaged. Keep your chest up and eyes up. If you were doing this workout in front of a camera, I want to be able to see the writing on your shirt the entire time! Just because you don’t have a barbell or dumbbell, doesn’t mean you should sacrifice form. Alternate arms every rep. If you have questions please let us know! Turn up the music and have some fun! 💚

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STRENGTH : For Quality!

2.5 MIN Grip Work

2 MIN Plank

1.5 MIN Grip Work

1 MIN Plank

30sec Grip Work

Grip Work can be dead hang. If you have an indoor pull up bar, hang on a strong tree branch, hang off top of a strong door frame. Worse case scenario if you have nothing to have off of, then you will go to pinch grip. May use a rubber plate, heavy book bag, purse, something you can pinch and hold and not actually hold by the handles.

WOD : For Time!

50-40-30-20-10 Sit Ups

50-40-30-20-10 Shoulder Taps

40-30-20-10 Single Arm Snatches

May snatch a dog, baby, something you can grip and hold onto with 1 hand. Ground to overhead in 1 movement with straight back. May use handles of a backpack, purse, etc for this. Throw a bunch of groceries or bag of ice in a bag and get to work! 💚

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WOD : REST DAY

Go for a walk. Spend at least 10-15 min with no phone, no music. Enjoy the weather and clear your head. 🙏🏼💚