Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

Sample WOD #1




Find a 10-20 meter area you can move back and forth along.  If you don’t have that space, get creative.

Karaoke (Down and Back)

Frankenstein Kicks

Bear Walk

Crab Walk

10 Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

Inch Worm

10 Air Squats


Strength Warm-up

10  Front Squats (Just the Bar)

Front Squats (40% of your 1 Rep Max)

Front Squats (50% of your 1 Rep Max)

Front Squats (60% of your 1 Rep Max)

These percentages are based off of the maximum amount of weight you could front squat one time = 1 Rep Max.  If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like.  If you do not have a squat rack, to get the bar into the front rack position on your shoulders, you should power clean the weight.

Skills / Strength


5 Sets (3:00 Rest between sets)FS progression

5 Front Squats (5 Rep Max)

Prime yourself by doing the warm-up section.  Keep adding weight and work your way up to the heavies set of 5 you can safely perform.    The 3 minutes of rest between each set gives your body time to recover from the last challenging set.  If you do not have a squat rack, to get the bar into the front rack position on your shoulders, you should power clean the weight.




Kettlebell Swing

Kettlebell Swing


10 X 1:00 Rounds

4 Burpees


15 Kettlebell Swings (Men: 70lb / Women: 53lb / Beginner: 15lb)

Fitness Level Substitution: Russian Kettlebell Swings

This work-out is 10 minutes long.  At the start of each minute, you will perform 4 Burpees and 15 Kettlebell Swings.  You will use the remaining time in the minute to rest.  If you do not complete the round within the minute, finish your round and then use the remaining time in the next minute to rest.  Post how many rounds you completed to comments.


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