Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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January 2016
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Sat 30

Saturday January 30, 2016

WOD Regional WOD #4 – 2011 Pull Up: 100 American Swing: 100 (24kg/16kg) DU: 100 OHS: 100 (#95/#65) For time Lift BSQ 5 x 10 E3M Accessory TGU +…
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Fri 29

Friday January 29, 2016

WOD Air Dyne: 30 calorie sprint DBTH 50 (#25/#15) P: 40 FSQ:30 Double HDBPSN: 20 C2B: 10 For time Lift RDL + Hurdle Jump (5 continuous – Choose…
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Thu 28

Thursday January 28, 2016

WOD Double KB Complex (Choose challenging load) Swing/Clean/FSQ/J x 5 Burpee: 10 AMRAP: 12 Minutes Lift  (GS) BP + Swing: 12 (#124/#88) 5 x 12 E3M Accessory P/D –…
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Wed 27

Wednesday January 27, 2016

WOD Row: 500M (PR attempt) Then DL: 50 (#135/#95) Ball Slam: 40 (#30/#20) C2B: 20 TH: 10 2 rounds for time Lift OHS 5 x 2 E3M Accessory T2B:…
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Tue 26

Tuesday January 26, 2016

WOD PSN: 15 (#115/#75) Unbroken MU: 7 Pistol 1/1 X 10 (20 reps) 3 Rounds for time Lift SDL 10 x 3 OTM Accessory L-Sit :20/:10 x 8
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Mon 25

Monday January 25, 2016

WOD Run: 800M DBTH: 50 (#35/#25) For time Lift PP 5 x 8 E3M Accessory Swing: 20 (#124/#88) Hand Walk: 80’ w/ankle weights AMRAP: 10
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Sun 24

Sunday January 24, 2016

WOD Bar facing Burpee: 20 FSQ: 15 (#135/#95) S2O: 10 3 Rounds for time (can your say burner) Lift FSQ 5 x 5 E3M Accessory Double KBSN Double OHS…
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Sat 23

Saturday January 23, 2016

WOD Amanda Lift DL 10 x 2 OTM Accessory Wall Ball: 20 (#30/#20) HSPU:20 (10” Deficit) Air Dyne: 20 Ca 3 Rounds for time
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Fri 22

Friday January 22, 2016

WOD TH: 50 (DB #35/#25) Then C2B: 5 T2B: 10 Jump Squat: 15 (to 6” Target) 10 Rounds for time Lift P 5 x 10 E3M Accessory Double Swing:…
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Thu 21

Thursday January 21, 2016

WOD Row: 1,000M DU: 100 PP: 100 (DB #50/#35) DBSN 100 (1/1 X 50) For time Lift BSQ 5 x 3 E3M Accessory T2B/C2B/Bar MU x 2 TH: 10…
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Wed 20

Wednesday January 20, 2016

WOD Double Grace (PCL version) Lift RDL 5 x 12 E3M Accessory L-Hang From Rings – Toes to Rings – Strict (No Kip) Hang 5 Seconds/1 Toes to Rings…
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Tue 19

Tuesday January 19, 2016

WOD Broad Jump: 40” (Continuous) Shuttle Run: 20/20’ 40’/40’ Burpee: 10 AMRAP: 10:00 Lift BP 5 x 2 E3M Accessory Swing: :20/:10 X 8 (#124/#88)
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Mon 18

Monday January 18, 2016

WOD Ball Slam: 100 (#30/#20) Pull Up: 100 Dip: 100 For time Lift OHS 10 x 3 OTM Accessory Double KB (24kg/16kg) Swing/CL/FSQ/J/SN Shuttle Run 20’/20’ 40’/40’ AMRAP: 12…
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Sun 17

Sunday January 17, 2016

WOD HPSN: 15 (#115/#75) OHS: 15 Burpee Over Bar: 15 3 Rounds for time Lift SDL + Wall Ball: 15 (#30/#20) 5 x 8 E3M
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Fri 15

Friday January 15, 2016

Lift FSQ 10 x 2 OTM WOD Open 15.4 (See Description) – Video and make sure you meet standards. Accessory T2B + C2B + Bar MU with ankle weights…
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Thu 14

Thursday January 14, 2016

Lift DL 5 x 10 E3M WOD HPCL: 30 (#115/#75) T2B: 20 DU: 100 3 Rounds for time Accessory L-Sit in Parallettes GHD Sit Up :20/:10 X 16 Alternating
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Wed 13

Wednesday January 13, 2016

Lift P 5 x 3 E3M WOD Open 15.5 (See Description) Accessory Swing (#124/#88) Hand Stand Hold w/Shoulder touch :20/:10 X 16 Alternating
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Tue 12

Tuesday January 12, 2016

Lift (GS) BSQ 5 x 12 + Hurdle Jump 24” (5 Jumps) * After each set, 5 continuous  hurdle jumps.  E3M WOD Open 15.1 And 15.1a (See Description) Accessory KB…
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Mon 11

Monday January 11, 2016

Lift RDL 5 x 2 E3M WOD PP: 30 (DB #35/#25) Lunge –  high carry 40’ FSQ: 30 Lunge  – High Carry AMRAP 15 Minutes Accessory Wall Ball: 10…
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Sun 10

Sunday January 10, 2016

Lift BP 10 x 3 OTM WOD Open WOD 15.3 MU: 7 WB: 50 (#20/#14 10’/9’) DU: 100 AMRAP: 14 Minutes Accessory Swing: (#124/#88): 10 Pistol 1/1 X 10…
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Fri 8

Friday January 8, 2016

Lift SDL 5 x 5 E3M WOD HSN: 10 (#155/#105) Jump Squat: 10 Push Press: 10 3 Rounds for time Accessory L-Sit (Max hold) GHD: Sit Up: 25 4…
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Thu 7

Thursday January 7, 2016

Lift PP 10 x 2 OTM WOD DBSN 1/1 x 5 (#100/#70) C2B: 10 Goblet Squat: 15 (#100/#70) 4 Rounds for time Accessory Swing: 20 (#124/#88) HW w/Ankle Weights…
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Wed 6

Wednesday January 6, 2016

Lift FSQ 5 x 10 E3M WOD Run: 400 Ball Slam: 15 (#30/#20) Wall Ball: 15 (#30/#20) 3 Rounds for time Accessory Double KB CL&J: 10 (24kg/16kg) Stone over…
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Tue 5

Tuesday January 5, 2016

Lift DL 5 x 3 E3M WOD Lunge w/Short Axel Bar 40’ (add #140/#90)* PP: 10 AMRAP: 10 Minutes *If no axel bar (DB #50/#35) Accessory Wall Ball: 12…
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Mon 4

Monday January 4, 2016

Lift P 5 x 12 E3M WOD Broad Jump Continuous 40’ Run: 40’ TH: 30 (DB #30/#20) 4 Rounds for time Accessory Row: 250 (Max Effort) Swing: 15 #125/#88…
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Sun 3

Sunday January 3, 2016

Lift (GS) BSQ 5 x 2 E3M* Depth Jump 24” to 30” after each set. WOD OHS: 15 (#135/#95) Bar Facing Burpee: 12 AMRAP: 12 Minutes Accessory Butcher High…
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Sat 2

Saturday January 2, 2016

WOD MU TH (#155/#105) 10, 8, 6, 4, 2 for time Lift RDL 5 x 8 Accessory L-Sit in Paralettes :20/:10 x 8
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Fri 1

Friday January 1, 2016

WOD HPSN: 15 (#115/#75) OHS: 15 Dip: 15 3 Rounds for time Lift PP 5 x 2 Accessory KB Snatch 1/1 x 10 (28kg/20kg) Row: 250M 10 Rounds for…
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