Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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May 2015
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Fri 29

Friday May 29, 2015

WOD: 5 x 12 E3M BSQ Accessory Row: 1000 Box Jump: 50 (#24/#20) Swing: 40 (32kg/24kg) Goblet Squat (32kg/24kg) Push Press 10r/10l) OHS 5r/5l For time *All with…
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Thu 28

Thursday May 28, 2015

WOD Run: 800 KB Flip Squat: 50 (24Kg/16Kg) Push Up: 50 Toes to Bar: 50 Ball Slam: 50 (#30/#20) For Time Extra Credit AbMat Sit-up Tabata: :20/:10 x…
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Wed 27

Wednesday May 27, 2015

WOD: 5 x 3 E3M SDL Accessory Sled Sprint: 100M (#55/#35) Then Dip (Bar) Push Up Pull Up 15, 12, 9, 6, 3 for time Extra Credit Broad…
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Tue 26

Tuesday May 26, 2015

WOD: 5 x 10 E3M BP Accessory Prison Rules :15 x 16 Intervals – Rest 1:00 #95/#65 – 3 Rep Goal PSN Rest 1:00 PCL&J Rest 1:00 TH…
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Mon 25

Monday May 25, 2015

WOD: Murph For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi
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Sun 24

Sunday May 24, 2015

WOD: 5 x 5 E3M DL Accessory Run: 200 Ball Slam: 15 Run: 200 Thruster: 15 (DB #35/#25) AMRAP: 15 Minutes Extra Credit Wall Ball #30/#20 Tabata: :20/:10…
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Fri 22

Friday May 22, 2015

WOD: 5 x 12 E3M OHS Accessory Run: 800 Burpee Box Jump Over: 30 Pull Up: 30 Dip: 30 Run: 800 For time Extra Credit Broad Jump 40’…
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Thu 21

Thursday May 21, 2015

WOD: Pull Up: 10 Push Up: 10 Pistol 1/1 x 10 AMRAP: 5 Minutes Accessory Row: 1000M Then DB Thruster: 7 DB Rowing Push Up: 7 7 Rounds…
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Wed 20

Wednesday May 20, 2015

WOD: 5 x 3 E3M BP Accessory Lunge: 40’ – Low Carry – DB #50/#35 Run: 100 Push Press: 10 Run: 100 AMRAP: 15 Minutes Extra Credit Swing…
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Tue 19

Tuesday May 19, 2015

WOD: 5 x 10 E3M FSQ Accessory Butcher Push: 50 Yds – Sprint (180/120) Then Pull Up: 12 Push Up: 12 T2B: 12 3 Rounds Extra Credit Wall…
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Mon 18

Monday May 18, 2015

WOD: Burpee broad jump 80’ Toes to bar: 10 AMRAP: 8 Min Accessory Pull Up: 5 Push Up: 10 Air Squat: 15 Swing: 10 (#32Kg/#24Kg) AMRAP: 20 Minutes
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Sun 17

Sunday May 17, 2015

WOD:  5 x 5 E3M P Accessory Jump Squat: #45/#35: 30 AbMat Sit Up: 30 Push Press: 30 3 Rounds for time Extra Credit Sprint: 100M OTM 10…
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Sat 16

Saturday May 16, 2015

WOD: 5 x 2 E3M  OHS Accessory Roy Extra Credit Wall Ball #30/#20 Tabata: :20/:10 x 8 Score Total Reps
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Fri 15

Friday May 15, 2015

WOD: 5 x 12 E3M SDL Accessory DL/CL/FSQ/J (#155/#120) AMRAP 20:00 Extra Credit TH: #115/#75 3 Reps every :15 for 16 Intervals
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Thu 14

Thursday May 14, 2015

WOD: 5 x 3 E3M BP Accessory Row: 1000M Then Burpee: 15 Thuster: 12 (#135/#95) OHS: 9 3 Rounds for time Extra Credit Pull Up/Dip Complex – Bravo
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Wed 13

Wednesday May 13, 2015

WOD: 5 x 3 E3M FSQ Accessory SDLHP: 50 (#75/#55) OHS: 40 PSN: 30 FSQ: 20 P: 10 For time Extra Credit PCL: #115/#75 3 Reps every :15…
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Tue 12

Tuesday May 12, 2015

WOD: 5 x 10 E3M DL Accessory Run: 400 Toes To Bar: 12 Push Up: 12 4 Rounds for time Extra Credit PSN: #115/#75 3 Reps every :15…
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Mon 11

Monday May 11, 2015

WOD: 5 x 5 E3M P Accessory Run:400 Wall Ball: 15 Swing:15 5 Rounds For time Extra Credit Pull Up/Dip Complex – Alpha
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Sun 10

Sunday May 10, 2015

WOD:  5 x 5 E3M BSQ Accessory Cindy Extra Credit Swing #124/#88 Tabata: :20/:10 x 8 Score Total Reps
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Sat 9

Saturday May 9, 2015

WOD: 5 x 2 E3M SDL Accessory For time: 1-mile run 50 overhead squats (135 / 95 lb.) 100 GHD sit-ups 150 double-unders 50 sumo deadlift high pulls…
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Thu 7

Thursday May 7, 2015

WOD: FSQ: 12 (#135/#95) AbMat SU: 24 Run: 200m AMRAP: 20 Minutes Accessory Row/AirDyne: 50 calories for time
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Tue 5

Tuesday May 5, 2015

WOD: 5 x 10 E3M P Accessory Intervals :45/:15 DL: #225/#155 Bupree Box Jump (“24/20”) Push Up 5 Rounds (Track total reps)
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Mon 4

Sunday May 3, 2015

WOD: 5 x 5 E3M OHS Accessory Run: 400 Ring Push Up: 15 Box Jump: 15 4 Rounds for time
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Mon 4

Monday May 4, 2015

WOD: Tabata :20/:10 x 8 – 1:00 Rest Ball Slam #30/#20 Air Squat Swing #24Kg/#16Kg Toes to Bar Accessory Pull Up/Dip Complex (Alpha) Extra Credit Run 1 Mile…
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Sat 2

Saturday May 2, 2015

WOD: 5 x 2 E3M FSQ Accessory H2H Swing: 30 (24kg/16kg) Ball Slam: 30 (#30/#20) Push Press: 30 (DB #25/#15) AMRAP: 15 Minutes
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Fri 1

Friday May 1, 2015

WOD: 5 x 12 E3M DL Accessory Run: 400 Pull Up: 15 TH: 15 (#95/#65) 3 Round for time
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