Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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April 2016
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Sat 30

Saturday April 30, 2016

Lift BSQ 5 x 10 E3M WOD Prison Rules – 3 Reps every: 15 seconds for 16 Intervals, Rest  1:00 between exercises. PSN (#75/#55) PCL&J Rest 3:00 Then Five…
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Fri 29

Friday April 29, 2016

Lift RDL 5 x 3 E3M WOD Run: 400 SN: 10 (#135/#95) 3 Rounds for time Accessory Swing: (#124/#88) :20/:10 x 8
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Thu 28

Thursday April 28, 2016

Lift BP 5 x 12 E3M WOD Row 1000M Run: 800 10 Rounds of Cindy For time Accessory WB: 10 OTM 10 (#30/#20)
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Wed 27

Wednesday April 27, 2016

Lift OHS 5 x 2 E3M WOD Run: 400 Push Press: 30 (#115/#75) Hang Clean: 30 3 Rounds for time   Accessory Rope Climb: 2 OTM 10
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Tue 26

Tuesday April 26, 2016

Lift SDL 10 x 3 OTM WOD 2016 Masters Qualifier #4 For time: 55 bar facing burpee over the bar 34 overhead squats 21 muscle-ups Men use 95 lb.
Women…
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Mon 25

Monday April 25, 2016

Lift PP 1 x 20 RM WOD 2016 Masters Qualifier #1 21-15-9 reps for time of: Row for calories Thrusters Accessory (A) Rotational med-ball throw: 1/1 x 20 –…
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Sun 24

Sunday April 24, 2016

Lift FSQ 10 x 2 OTM WOD 2016 Masters Qualifier #3 Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans…
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Fri 22

Friday April 22, 2016

WOD Push Up: 100 AbMat Sit Up: 100 Air Squat: 100 Pull Up: 100 For time (In sequence, no partition) Lift P 5 x 10 E3M Accessory WB: 12…
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Thu 21

Thursday April 21, 2016

WOD Row: 1000M Then Ball Slam: 15 (#30/#20) American Swing: 15 (24kg/16kg) Wall Ball: 15 (#20/#14) 3 Rounds for time Lift BSQ + Depth Jump 5 x 3 E3M…
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Wed 20

Wednesday April 20, 2016

WOD :20/:10 x 32 BSQ (#75/#55) P FSQ PP Cycle through Exercises Lift RDL 5 x 12 E3M Accessory Bar MU: 3 Pistols: 6 (1/1 x 3) AMRAP: 5:00
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Tue 19

Tuesday April 19, 2016

WOD Run: 200 TH:15 (#75/#55) 5 Rounds for time Lift BP 5 x 2 E3M Accessory T2B/C2B w/Ankle weights – Accumulate 20 sets – try and string them together
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Mon 18

Monday April 18, 2016

WOD Box Jump: 12 (24”/20”) Push Press: 12 (DB #35/#25) Pull Up: 12 AMRAP: 12 Minutes Lift OHS 10 x 3 OTM Accessory Wall Walk + 4 Shoulder Touches…
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Sun 17

Sunday April 17, 2016

WOD :20/:10 x 32 (Cycle through movements) Ball Slam (#30/#20) DBTH (#35/#25) Stone over Shoulder (Choose Moderate load – Heavyish med ball) Wall Ball (#20/#14) Lift SDL 1 x…
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Fri 15

Friday April 15, 2016

Lift FSQ 5 x 5 E3M WOD Run: 400M HSPU: 15 (Sub seated press if no HSPU) 3 Rounds for time   Accessory Rope Climb: 2 OTM 10 Minutes
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Thu 14

Thursday April 14, 2016

Lift DL 5 x 10 E3M WOD Fight Gone Bad   Accessory (A) Lunge: 25M – Sprint 100M Walk to starting line 10 Rounds for completion
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Wed 13

Wednesday April 13, 2016

Lift P 5 x 3 E3M WOD Row: 1000M Then Dip: 12 BSQ: 12 (#155/#120) 5 Rounds   Accessory Lunge 40’ with trunk rotation toward forward leg. Quadruped (Bear)…
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Tue 12

Tuesday April 12, 2016

Lift BSQ 5 x 12 E3M WOD :20/:10 x 24 DBTH (#35/#25) Swing (24kg/16kg) Ball Slam (#30/#20)   Accessory Wall Walk + HSPU (Belly toward wall): 5 5 Rounds…
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Mon 11

Monday April 11, 2016

Lift RDL + Depth Jump 5 x 2 E3M WOD HPSN: 15 (#95/#65) OHS: 10 Shuttle Run: 20’/20’/40’/40’ 5 Rounds for time Accessory T2B: :20/10 x 8 w/Ankle Weights
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Sun 10

Sunday April 10, 2016

Lift BP 10 x 3 OTM WOD DBSN: 10 (1/1 x 5) #50/#35 Goblet Squat: 10 Pull Up: 10 AMRAP: 10 Minutes Accessory Swing: (#124/#88) :20/:10 x 8
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Sat 9

Saturday April 9, 2016

WOD Run: 400 PSN: 12 (#115/#75) C2B: 12 3 Rounds for time Lift OHS 1 x 20 RM Accessory Rope Climb: 2 OTM 10
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Fri 8

Friday April 8, 2016

WOD Lunge 40’ w/Plate overhead #35/#25 Burpee to Plate: 12 Lunge 40’ w/Plate overhead Burpee to Plate: 12 AMRAP: 12 Minutes Lift SDL + Seated Box Jump to…
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Thu 7

Thursday April 7, 2016

WOD DL: 50 (#135/#95) Burpee Over Bar: 40 FSQ: 30 HSPU: 20 TH: 10 For Time Lift PP 5 x 5 E3M
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Wed 6

Wednesday April 6, 2016

WOD SLDHP: 15 (#115/#75) S2O: 12 5 Rounds fort time Lift FSQ  + Depth Jump 20” to 30” 5 x 10 E3M Accessory Wall Walk + HSPU – Complete…
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Tue 5

Tuesday April 5, 2016

WOD Row: 1000M Then TH: 7 (135/#95) Ball Slam: 14 (#30/#20) 4 Rounds for time Lift DL 5 x 3 E3M   Accessory T2B – :20/:10 x 8 w/Ankle…
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Sun 3

Sunday April 3, 2016

WOD Tabata :20/:10 x 24 Swing 24Kg/16Kg Press (#75/#55) Jump Squat (#75/#55) Cycle Through Exercise Strength   BSQ 5×2 E3M Extra Credit   Wall Ball: 12 OTM (#30/#20)…
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Sat 2

Saturday April 2, 2016

WOD (GPP) OHS – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps OHS in 2:00 (#155/#105) Lift (GS) For time: 1 Round of: Hang PCL:…
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Fri 1

Friday April 1, 2016

WOD (GPP) TH – Spend 10 Minutes establishing 2 RM (Regional Standard 2011) Rest 3:00 Then Max Reps TH in 2:00 (#135/#95) Lift (GS) Barbell Complex (DL/CL/FSQ/J) #225/#155…
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