Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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March 2016
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Thu 31

Thursday March 31, 2016

WOD (GPP) Complete Max Set of Strict Pull-ups – Rest 3:00 Then Max set of pull-ups in 2:00 (Any Style) Lift (GS) Ball Slam: 12 (#30/20) Burpee: 12…
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Wed 30

Wednesday March 30, 2016

WOD (GPP) FSQ – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps FSQ in 2:00 (#185/#120) Lift (GS) Helen – Set PR Accessory (A) Bench…
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Tue 29

Tuesday March 29, 2016

WOD (GPP) Deadlift – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps DL in 2:00 (#275/#185) Lift (GS) Manion – Set PR Accessory (A) Push…
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Mon 28

Monday March 28, 2016

WOD Max Reps Sit-ups in 2:00 Lift For time: 30 minute cap 1 round of: Double-unders: 100 Squats: 50 PP: 25 (#95/65) Then, 2 rounds of: Double-unders: 60…
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Sun 27

Sunday March 27, 2016

WOD (GPP) Back Squat – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps BSQ in 2:00 (#225/#155) Lift (GS) Baseline Row: 500 (PR attempt) Air…
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Sat 26

Saturday March 26, 2016

WOD Double KB Swing: 5 (24kg/16kg) Double KB Clean: 5 Double KB FSQ: 5 Double KB J: 5 AMRAP: 15 Minutes   Lift DL 5 x 10 E3M Accessory…
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Tue 22

Tuesday March 22, 2106

WOD Push Up: 7 Pull Up: 7 T2B: 7 AMRAP: 7:00 Lift BP 10 x 3 OTM   Accessory (A) American Swing: 15 (24kg/16kg) Hurdle Jump: 5 (30”) 5…
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Mon 21

Monday March 21, 2016

WOD Run: 800M Row: 1000M Run: 800M For time Lift OHS 5 x 8 E3M   Accessory (A) T2B + C2B + BMU  -Accumulates 20 reps
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Sun 20

Sunday March 20, 2016

WOD :30 Work/:30 Rest x 20 PSN (#75/#55) TH PCL&J Jump Squat Cycle Through Exercises Lift SDL 5 x 5 E3M Accessory (A) L-Sit Pistol :20/:10 x 16 (Alternate…
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Sat 19

Saturday March 19, 2016

WOD Double Under: 50 AbMat Sit Up: 30 Push Up: 20 5 Rounds for time Lift PP 10 x 2 OTM Accessory Swing: 10 (#124/#88) Hand Wall: 40’ 10…
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Fri 18

Friday March 18, 2016

WOD Open 16.4 As many reps as possible in 13 mins of: 55 Deadlifts, 225/155 lbs 55 Wall Balls, 20/14 lbs, 10/9 ft 55 Row Calories 55 Handstand…
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Thu 17

Thursday March 17, 2016

WOD Run: 400 BSQ: 20 (#135/#95) 3 Rounds for time Lift DL 5 x 3 E3M Accessory Wall Ball: 5 (#30/#20) Burpee: 5 OTM 10
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Wed 16

Wednesday March 16, 2016

WOD :20/:10 x 32 Ball Slam (#30/#20) Push Press (DB – 2 – #35/#25) Box Jump: (24’/20’) Split Lunge w/DB – Low Carry Cycle Through Lift P 5 x…
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Tue 15

Tuesday March 15, 2016

WOD HSN: 10 Pull Up: 10 Shuttle Run: 20’/20’/40’/40’ AMRAP: 8:00 Lift BSQ 5 x 2 E3M Accessory T2B :20/:10 x 8 w/Ankle weights
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Mon 14

Monday March 14, 2016

WOD Row: 30 Cal Ring Push Up: 30 T2B: 30 For time Lift RDL 10 x 3 OTM Accessory L-Sit :20/:10 x 8
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Sun 13

Sunday March 13, 2016

WOD Run: 200 PCL&J: 10 (#155/#105) 4 Rounds for time Lift BP 5 x 8 E3M Extra Credit Swing: 12 OTM 10 (#124/#88)
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Sat 12

Saturday March 12, 2016

WOD CL&J: 1 (#225/#155) Pull Up: 5 Push Up: 10 Air Squat: 15 AMRAP: 20 Lift (GS) OHS 5 x 5 E3M
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Thu 10

Thursday March 10, 2016

WOD PP: 30 (DB #35/#25) Lunge 80’ (Unweighted) AbMat Sit Up: 30 AMRAP: 12 Minutes Lift (GS) PP 5 x 10 E3M Accessory (A) Swing (#124/#88) :20/:10 x 8
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Wed 9

Wednesday March 9, 2016

WOD DL: 12 (#185/#120) Wall Ball: 12 (#20/#14) Dip: 12 AMRAP: 12 Minutes Lift (GS) FSQ 5 x 3 E3M Accessory (A) T2B w/Ankle Weights :20/:10 x 8
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Tue 8

Tuesday March 8, 2016

WOD Lunge 40’ (#95/#65 – Front Rack) BOR: 10 (Bent over row) Lunge 40’ MSCL: 10 AMRAP: 15 Minutes Lift (GS) DL + Depth Jump (20” to 30”) 5…
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Mon 7

Monday March 7, 2016

WOD BSQ (#75/#55) P FSQ PP OHS :20/:10 x 40 (Cycle through) Lift (GS) P 5 x 2 E3M Accessory (A) Swing: 15 (#124/#88) Sprint 1:00 (Best on treadmill)…
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Sun 6

Sunday March 6, 2016

WOD TH: 15 (#115/#75) Pull Up: 15 3 Rounds for time Lift (GS) BSQ + Box Jump 30” 10 x 3 OTM Accessory (A) Double KB SN + OHS:…
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Sat 5

Saturday March 5, 2016

WOD Run: 400 PSN: 15 (#115/#75) 3 Rounds for time Lift (GS) RDL 5 x 8 E3M Accessory (A) Wall Ball: 20 (#30/#20) Yoke Carry: 40’ (#360) Pistol 1/1…
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Thu 3

Thursday March 3, 2016

WOD DL/CL/FSQ/J (#155/#105) AMRAP: 20 Minutes Lift (GS) OHS 10 x 2 OTM Accessory (A) T2B: w/Ankle Weights :20/:10 x 8
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Tue 1

Tuesday March 1, 2016

WOD Run: 200 (Sub Burpee: 10) BSQ: 12 (#115/#75) Bent Over Row: 8 (#115/#75) AMRAP: 15 Minutes Lift (GS) PP 5 x 3 E3M Accessory (A) Swing: 10 (#124/#88)…
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Tue 1

Monday February 29, 2016

WOD Row: 750M Then OHS: (#155/#105) T2B Dip 21, 15, 9 for time Lift (GS) FSQ 5 x 12 E3M Accessory (A) Double SN: 10 (Choose weight) Yoke Carry…
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