Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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October 2015
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Fri 30

Friday October 30, 2015

WOD PCL: 50 (#135/#95) BSQ: 40 PCL: 30 FSQ: 20 PCL: 10 For time (From 10/04/13) Lift PP Sets 5 x12 Accessory L-Sit :20/:10 x 8
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Thu 29

Thursday October 29, 2015

WOD KBTH (24kg/16kg) Pull Up 21, 15, 9 for time (From 10/27/13) Lift FSQ Sets 5 x 3 Accessory KB Snatch + OHS 1/1 AMRAP: 5:00 (Choose load)
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Wed 28

Wednesday October 28, 2015

WOD Air Squat: 100 Toes to Bar: 30 2 Rounds for time (10/18/13) Lift DL Sets 5 x 10 Accessory Legless Max reps in 5:00
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Tue 27

Tuesday October 27, 2015

WOD SDLHP: 12 (#95/#65) PJ: 12 5 Rounds for time (From10/02/13 Lift P 5 x 5 Accessory T2B: :20/:10 x 8
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Mon 26

Monday October 26, 2015

WOD DL: 7 (BB: #315/#205) Ring Dip: 7 5 Rounds for time (From 10/08/13) Lift BSQ 5 x 8 Accessory KB Complex Double Swing: 10 (24kg/16KG) Double FSQ: 10…
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Sun 25

Sunday October 25, 2015

WOD DBSN: 1/1 x 5 (#100#70) Run: 200 5 Rounds for Time (From 09/29/13) Lift SDL 5 x 5 Accessory Wall Ball: 12 (#30/#20) OTM 10
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Fri 23

Friday October 23, 2015

WOD PCL: 7 (#155/#105) OHS: 12 5 Rounds for time (From 10/24/15) Lift OHS 5 x 2 Accessory Rope Climb: 2 OTM 10 Minutes
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Thu 22

Thursday October 22, 2015

WOD Swing: 50 (H2H) Wall Ball: 30 (#20/#14) 3 Rounds for time (From 10/6/14) Lift RDL 5 x12 Accessory L-Sit :20/:10 x 8
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Wed 21

Wednesday October 21, 2015

WOD PSN: 20 (#115/#75) Push-Up: 20 Pull Up: 20 3 Rounds for time (From 10/16/14) Lift PP 5 x 3 Accessory KB Snatch 1/1 AMRAP 5:00
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Tue 20

Tuesday October 20, 2015

WOD DL: 50 (#185/#120) Pull Up: 40 FSQ: 30 Ring Dip: 20 Thruster: 10 For time (From 10/22/14) Lift FSQ 5 x 10 Accessory Legless OTM 10
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Mon 19

Monday October 19, 2015

WOD Box Jump (24”/20”) PP (#135/#95) 21, 15, 9 for time (From 10/8/14) Lift DL 5 x 5 Accessory T2B :20/:10 x 8
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Sun 18

Sunday October 18, 2015

WOD Run: 800 Then Burpee: 12 HSPU: 12 4 Rounds for time (From 10/19/14) Lift P 5 x 8 Accessory KBSN + Windmill + OHS 1/1 AMRAP: 5:00 (Choose…
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Fri 16

Friday October 16, 2015

WOD Burpee Box Jump Over: 10 (24”/20”) Lunge 40’ AbMat Sit-up: 30 Lunge 40’ AMRAP: Lift SDL 5 x 8 Accessory Swing: : Max Reps :30/Rest :30 10 Rounds
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Thu 15

Thursday October 15, 2015

WOD DL: 20 (#185/#120) Burpee over bar:20 Box Jump: 20 (24”/20”) Step Down 4 Rounds for time Lift BP 5 x 2 Accessory Rope Climb: 2 OTM 10 Minutes
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Wed 14

Wednesday October 14, 2015

WOD Row: 1000M Then PCL: 21 (#185/#120) C2B: 15 Dip: 9 3 Rounds Lift OHS 5 x12 Accessory L-Sit In paralettes: :20/:10 x 8
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Tue 13

Tuesday October 13, 2015

WOD Run: 800 Squat: 100 Swing: 100 (H2H) 24kg/16kg T2B: 100 Run: 800 For time Lift RDL 5 x 3 Accessory KB Snatch w/rotational change – AMRAP: 5:00 (Choose…
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Mon 12

Monday October 12, 2015

WOD :30 MAX EFFORT :30 Rest/Transition DBTH: (#35/#25) AbMat Sit-up Rowing Push-Up DBSN 1/1 (#50/#35) 5 Rounds (Track total reps for each exercise) Lift PP 5 x 10 Accessory…
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Sun 11

Sunday October 11, 2015

WOD Wall Ball: 15 (#20/#15) Ball Slam: 15 (#30/#20) Pull-Up: 15 AMRAP 12 Minutes Lift FSQ 5 x 5 Accessory T2B :20/:10 x 8
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Sat 10

Saturday October 10, 2015

WOD Sled Sprint: 100M (#90/#70) Then MU: 10 T2B: 10 Burpee Box Jump over: 10 (24”/20”) 3 Rounds for time Lift DL 5 x 8 Accessory Double KB (24kg/1kg)…
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Fri 9

Friday October 9, 2015

WOD HCL&J: 15 (#115/#75) Sprint (100M – 100% Effort, not a recovery) Every 3:00 for 4 Rounds Lift P 5 x 5 Accessory Wall Ball: 10 (#30/#20) OTM 10
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Thu 8

Thursday October 8, 2015

WOD Tabata :20/:10 x 8 (Rest 1:00) BSQ (#45/#35)/P/FSQ/PP/OHS Complete all intervals for the exercise before moving on. This is a suck fest. Lift BSQ 5 x10 Accessory Swing…
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Wed 7

Wednesday October 7, 2015

WOD OHS: 7 (#115/#75) Push Up: 7 (Feet on 10” Box, Hands on #45 Plates) C2B: 7 AMRAP: 7:00 Lift SDL 5 x 3 Accessory Rope Climb: 2 OTM…
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Tue 6

Tuesday October 6, 2015

WOD DL/CL/FSQ/J (#225/#155) AMRAP: 20:00 Lift BP 5 x12 Accessory L-Sit :20/:10 x 8 in parallettes
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Mon 5

Monday October 5, 2015

WOD Run: 400 PJ: 15 (#135/#95) 3 Rounds for time If you break the PJ, then run 200 Lift OHS 5 x 2 Accessory Double KBSN (Choose Load) Double…
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Sun 4

Sunday October 4, 2015

WOD Run: 400 Box Jump: 20 (24”/20”) Step Down HSPU: 15 3 Rounds for time Lift RDL 5 x 8 Accessory Legless Rope Climb: Accumulate 5 Climbs – For…
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Sat 3

Saturday October 3, 2015

WOD Sled Sprint: 100M (#50/#35) Then Fat Isabel (SN version – #155/#105) For time Lift PP 5 x 5 Accessory T2B + C2B w/Ankle Weights: 5 5 Sets –…
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Fri 2

Friday October 2, 2015

WOD Run: 100 (Max Effort) 3 Rounds of Cindy Every 3:00 for 6 Intervals Lift FSQ 5 x 8 Accessory KB Complex: Double Swing/Double CL/Double FSQ/Double Press AMRAP: 5:00…
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Thu 1

Thursday October 1, 2015

WOD KB OH Walking Lunge: 40’ (20kg/12kg) Double FSQ: 20 Run: 200 AMRAP: 15 Minutes Lift DL 5 x 2 Accessory Wall Ball: Max Reps in 5:00 (#30/#20) Rest…
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