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 Mar 3





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

Skills / Strength


5 Sets (2:00 Rest)

Hang Squat Cleans (3 RM)

Fitness Level Substitution: Hang Power Cleans

Perform 5 sets resting 2 minutes between each set.  Each set consists of 3 hang squat cleans.  Work your way up to the heaviest set of 3 you can safely perform.

Squat Clean

Squat Clean



12:00 AMRAP (As Many Rounds and Reps and Possible in 12 Minutes)

3, 6, 9, 12, …, etc. Kettlebell Swings (Men: 70lb / Women:55lb / Beginner: 25lb)

Fitness Level Substitution: Russian Kettlebell Swings

3, 6, 9, 12, …, etc. Burpees

3, 6, 9, 12, …, etc. AbMat Sit-ups

Equipment Substitution: AbMat Sit-ups using a rolled-up towel

Put 12 minutes on the clock and get as far along as you can.  Starting with 3 reps of each movement, add 3 reps per round until your 12 minutes is up.  Post your total rounds plus final rep completed to comments.

Coach’s Tip: Move the the next movement and get it started as fast as you can.  Knocking off 5 seconds of transition time on every transition

Kettlebell Swing

Kettlebell Swing



AbMat Sit-up

AbMat Sit-up



5 Sets (Rest as Needed)

Hang Squat Cleans (Just the Bar)

Fitness Level Substitution: Hang Power Cleans

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