Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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August 2016
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Wed 31

Wednesday August 31, 2016

WOD Swing (H2H – Hand to hand): 30 (24kg/16kg) Backward Lunge Steps: 30 (In place w/KB in goblet position) Push-Up: 30 4 Rounds for time   Lift OHS 1…
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Mon 29

Monday August 29, 2016

WOD Run: 400M Toes to Bar: 15 Dip: 15 Ball Slam: 15 (#30/#20) 4 Rounds for time Lift PP 5 x 5 E3M
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Sun 28

Sunday August 28, 2016

WOD Pull-up: 5 Push-up: 10 Air Squat: 15 AMRAP: 3:00 Rest 1:00 5 Rounds Lift FSQ 5 x 10 E3M
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Sat 27

Saturday August 27, 2016

WOD Run: 400 Wall Ball: 25 (#20/#14) Box Jump: 25 (24”/20”) 3 Rounds for time Lift DL 5 x 3 E3M
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Wed 24

Wednesday August 24, 2016

WOD Thruster: 30 (#45/#35) Toes to Bar: 20 Box Jump: 10 (30”/24”) 3 Rounds for time Lift RDL 10 x 3 OTM
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Sat 20

Saturday August 20, 2016

WOD Prison Rules 3 Rep Goal :15 x 16 w/1:00 Rest PSN/TH/PCL&J (#115/#75) Lift PP 5 x 10 E3M Accessory Wall Ball: 10 (#30/#20) HSPU: 10 Alternating OTM 10…
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Fri 19

Friday August 19, 2016

WOD Row: 500 Run: 400 Bupree 30 KB FQ: 20 (24kg/16kg) MU: 10 For time Lift FSQ 5 x 3 E3M
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Thu 18

Thursday August 18, 2016

WOD PSN: 3 (#115/#75) Push Up: 6 Wall Ball: 9 (#20/#14) AMRAP: 3:00 Rest 1:00 5 Rounds Lift DL 5 x 12 E3M
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Mon 15

Monday August 15, 2016

WOD Thruster (#115/#75) Pull Up Ball Slam (#30/#20) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time Lift RDL 1 x 20 RM Accessory T2B :20/:10…
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Sun 14

Sunday August 14, 2016

WOD Run: 100 Burpee Box Jump Over: 7 Toes to Bar: 7 AMRAP: 15 Minutes Lift BP 10 x 2 OTM  Accessory Swing: 10 OTM 10 Minutes
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Sat 13

Saturday August 13, 2016

Lift OHS 5 x 5 E3M WOD HSN: 15 (#115/#75) T2B: 15 Ring Push Up: 15 4 Rounds for time Accessory Wall Ball (#30/#20) :30 Work/:30 Rest 10 Rounds
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Fri 12

Friday August 12, 2016

Lift SDL 5 x 10 E3M WOD Wall Ball: 25 (#20/#14) Swing: 25 (24kg/16kg) Run: 200 AMRAP: 20 Minutes Accessory Legless Rope Climb + Rope Climb OTM 5
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Thu 11

Thursday August 11, 2016

Lift PP 5 x 3 E3M WOD Double Under: 50 Push-up: 30 4 Rounds for time Accessory T2B: 5 + Bar MU 10 Rounds for completion
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Wed 10

Wednesday August 10, 2016

Lift FSQ 5 x 12 E3M WOD Burpee Box Jump Over: 10 (24”/20”) PSN: 10 (#115/#75) Every 2:00 5 Rounds Accessory Swing (#124/#88) C2B :20/:10 x 16 (Alternating)
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Tue 9

Tuesday August 9, 2016

Lift DL 5 x 2 E3M TH: 30 (#115/#75) Pull Up: 30 S2O: 30 For time Accessory Wall Ball: 7 (#30/#20) MU: 3 OTM 10 Minutes
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Mon 8

Monday August 8, 2016

Lift P 10 x 3 OTM Run: 400 Swing: 50 (24kg/16kg) Run: 400 Goblet Squat: 50 Run: 400 Pull Up: 50 For time Accessory Rope Climb: 2 OTM 5…
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Sun 7

Sunday August 7, 2016

Lift BSQ 1 x 20 RM Run: 200 HPCL: 7 (#135/#95) PJ: 7 AMRAP: 15 Minutes  Accessory Pistol 1/1 x 10 (20 Reps) Double KB Clean: 10 (24kg/16kg) 3…
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Fri 5

Friday August 5, 2016

Lift BP 5 x 5 E3M WOD Lunge: 80’ Thruster: 15 (#115/#75) Bent over Row: 15 AMRAP: 12 Minutes Accessory Wall Walk + 10 Shoulder touches Every 1:30 for…
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Thu 4

Thursday August 4, 2016

Lift OHS 5 x 10 E3M WOD Run: 1 Mile Air Squat: 100 AbMat Sit Up: 100 Push Press: 100 (#75/#55) For time Accessory T2B :20/:10 x 8
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Wed 3

Wednesday August 3, 2016

WOD PCL– OTM 20 Minutes – (Work up – PERFECT Foot work) – Then decrease load to 80% of PERFECT PCL PCL: 1 (@80% load) C2B: 5 Push-Up:…
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Tue 2

Tuesday August 2, 2016

Lift PP 5 x 12 E3M WOD Sprint: 100M Burpee: 10 OTM 10 Minutes Accessory Wall Ball (#40/#30) :20/:10 x 8 – Yes #40/#30
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Mon 1

Monday August 1, 2016

Lift FSQ 5 x 2 E3M WOD  :20/:10 x 32 (Rotate each interval) Power Clean (#115/#75) Hand Stand Push-up Power Snatch Toes to Bar Accessory Legless Rope Climb +…
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