Fri
30
Friday September 30, 2016
WOD Helen Lift BSQ 5 x 5 E3M
Daily Training Log
Workout of the Day
Browse workouts by month. Every WOD posted since 2014.
Thu
29
Thursday September 29, 2016
WOD Karen Lift RDL 5 x 10 E3M
Wed
28
Wednesday September 28, 2016
WOD Isabel (Squat SN) Lift BP 5 x 3 E3M
Tue
27
Tuesday September 27, 2016
WOD Grace (PCL) Lift OHS 5 x 12 E3M
Mon
26
Monday September 26, 2016
WOD :20/:10 x 32 Box Jump (24”/20”) HPCL&J (#75/#55) Front Squat Push-up Cycle through Lift SDL 5 x 2 E3M
Sun
25
Sunday September 25, 2016
WOD Jackie Lift PP 10 x 3 OTM
Sat
24
Saturday September 24, 2016
Lift FSQ 1 x 20 WOD Annie Double Under Sit-up 50, 40, 30, 20, 10 for time
Fri
23
Friday September 23, 2016
Lift DL 10 x 2 OTM WOD Run: 400M FSQ: 15 (#155/#105) HSPU: 15 3 Rounds for time
Thu
22
Thursday September 22, 2016
Lift P 5 x 5 E3M WOD Row: 1000M Then PSN: 3 (#135/#95) Push Press: 6 Burpee over 9 5 Rounds for time
Wed
21
Wednesday September 21, 2016
Lift BSQ 5 x 10 E3M WOD Double Under 60 TH: 40 (#45/#35 – Empty bar) T2B: 20 4 Rounds for time
Tue
20
Tuesday September 20, 2016
Lift RDL 5×3 OTM WOD Power Clean and Push Jerk: 10 (#135/#95) C2B: 15 Single Leg Squat: 1/1 x 10 (20 Reps) 4 Rounds for time
Mon
19
Monday September 19, 2016
Lift BP 5 x 12 E3M WOD Run: 100M Pull-up: 5 Push-Up: 10 Air Squat: 15 Every 1:30 for 15 Intervals (Should be an all-out sprint)
Sun
18
Sunday September 18, 2016
Lift OHS 5 x 2 OTM WOD Box Jump (24”/20”) FSQ (#185/#120 – From ground) T2B 21, 15, 9 for time
Sat
17
Saturday September 17, 2016
Lift SDL 10 x 3 OTM WOD DL/CL/FSQ/J (#225/#155) AMRAP: 20
Fri
16
Friday September 16, 2016
Lift PP 1 x 20 RM WOD DL: 7 (#315/#205) Wall Ball: 14 (#30/#20) Toes to Bar: 21 3 Rounds for time
Thu
15
Thursday September 15, 2016
Lift FSQ 10 x 2 OTM WOD Run: 400 HSPU: 30 Run: 400 HSPU: 20 Run: 400 HSPU: 10 For time
Wed
14
Wednesday September 14, 2016
Lift DL 5 x 5 E3M WOD Run: 400 Swing: 50 (24kg/16kg) – May use H2H swing to help grip Wall Ball: 50 (#20/#14) 3 Rounds for time
Tue
13
Tuesday September 13, 2016
Lift P 5 x 10 E3M WOD Double Under: 30 HPCL: 15(#115/#75) S2O: 15 5 Rounds for time
Mon
12
Monday September 12, 2016
Lift BSQ 5 x 3 E3M WOD Run: 100 Pull-up: 7 T2B: 7 AMRAP: 15 Minutes
Sun
11
Sunday September 11, 2016
Lift RDL 5 x 12 E3M WOD :30 Work/:30 Rest Thruster (#50/#35 DBs) Burpee Box Jump Over (24”/20”) Swing (32kg/24kg) 5 Rounds (Track Reps)
Sat
10
Saturday September 10, 2016
Lift BP 5 x 2 E3M WOD PCL: 7 (#155/#105) OHS: 12 5 Round for time
Fri
9
Friday September 9, 2016
Lift OHS 10 x 3 OTM WOD DL: 7 (#275/#185) Burpee Over the Bar: 14 AMRAP 3:00 Rest 1:00 5 Rounds
Thu
8
Thursday September 8, 2016
Lift SDL 1 x 20 RM WOD Push Press: 12 (#115/#75) T2B: 10 Ball Slam: 8 (#30/#20) 5 Rounds for time
Wed
7
Wednesday September 7, 2016
Lift PP 10 x 2 OTM WOD DL: 50 (#185/#120) Pull-up: 40 FSQ: 30 Ring Dip: 20 Thruster: 10 For time
Tue
6
Tuesday September 6, 2016
Lift FSQ 5 x 5 E3M WOD Tabata :20/:10 x 32 (Rotate through) Ball Slam (#30/#20) Air Squat Swing (24kg/16kg) Toes to bar
Mon
5
Monday September 5, 2016
Lift DL 5 x 10 E3M WOD Push-up: 50 Pull-up: 40 Ring Dip: 30 Ring Row: 20 HSPU: 10 For time
Sun
4
Sunday September 4, 2016
Lift P 5 x 3 E3M WOD Goblet Squat: 20 (24kg/16kg) Swing: 20 KB Snatch 1/1 x 10 (Alternate each time w/h2h swing in between) 3 Rounds for time
Sat
3
Saturday September 3, 2016
WOD Open 16.4 (See if you are getting better) Lift BSQ 5 x 12 E3M
Fri
2
Friday September 2, 2016
WOD MU: 3 (Sub to C2B – If needed) HSPU: 6 TH: 9 (#115/#75) AMRAP: 3:00 Rest 1:00 5 Rounds Lift RDL 5 x 2 E3M
Thu
1
Thursday September 1, 2016
WOD Row: 1000M Then SDLHP: 10 (#95/#65) S2O: 10 5 Rounds for time Lift BP 10 x 3 OTM