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.

WOD at Home 9/5




3 X 10 Seconds Hollow Body Hold

10 Hollow Body Rocks

10 Walking Lunges

10 Push-ups

Fitness Level Substitution: Banded Push-up OR Knee Push-up

10 Air Squats

10 meters of Duck Walking

10 Arm Circles Backwards

10 Arm Circles  Forward


Strength Warm-up

10 Squat Cleans (Just the Bar)

Squat Cleans (40% of your 1 Rep Max)

Squat Cleans (50% of your 1 Rep Max)

Squat Cleans (60% of your 1 Rep Max)

These percentages are based off of the maximum amount of weight you could squat clean 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

Skills / Strength


5 Sets (3:00 Rest)

Squat Cleans (2 RM)

After the strength warm-up, perform 5 sets of 2 squat cleans resting 3 minutes between each set.  Work your way up to the heaviest set of 2 you can do without letting go of the bar.  If squat cleans are not up your alley today, substitute Sumo-deadlift High-pulls.

Squat Clean

Squat Clean



3 X 4:00 AMRAPs (2:00 Rest)

Squat Cleans (Men: 185lb / Women: 135lb / Beginner: 45lb or less)

Fitness Level Substitution: Power Cleans or Sumo-deadlift High-pulls.

Deadlifts (Men: 185lb / Women: 135lb / Beginner: 45lb or less)

14 Burpees

21 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 16″ or lower)

Equipment Subsitution: Tuck Jumps

AMRAP = As Many Reps as Possible

Perform 3 four-minute rounds resting 2 minutes between each.  In each of the 4-minute AMRAPs, you will do as many reps as possible.  3 Squat Cleans, then 7 deadlifts, then 14 Burpees, and then 21 Box Jumps, completing all reps of each movement before moving on to the next movement and repeat as many times as possible in 4 minutes.  You will rest 2 minutes and then repeat for a total of 3 4-minute AMRAPs.





Box  Jump

Box Jump



3 Sets (1:00 Rest)

Hang Squat Cleans (Just the Bar)

Fitness Level Substitution: Hang Power Cleans

Perform 3 sets with very light weight of 5 hang squat cleans resting  at least a minute between sets.


WOD at Home ©2012