Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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October 2016
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Mon 31

Monday October 31, 2016

Lift PP 5 x 10 E3M WOD Partner WOD: 1:00 Interval/:30 Rest E1: Ball Slam: 5 (#30/#20) E2: Burpee: 5 E3: Wall Ball: 5 (#20/#14) * 5 Rounds…
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Sun 30

Sunday October 30, 2016

Lift FSQ 5 x 3 E3M Depth Jump: 20” to 24” to 30” WOD HaitiWod 16.1 (18-39, Rx Male and Female) For Time 12 min cap 40 Hang Power…
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Thu 27

Thursday October 27, 2016

Lift BSQ 10 x 3 OTM WOD :30/:15 Work/Rest x 21 Intervals Thruster (#95/#65) Ball Slam (#30/#20) Wall Ball (#20/#14) Cycle Through
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Mon 24

Monday October 24, 2016

Lift OHS 5 x 5 E3M WOD 3 Partner WOD P1: Row: 250 P2: Ball Slam (Score) P3: Wall Ball (Score) Partner 1 sets the pace, P2 and…
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Sun 23

Sunday October 23, 2016

Lift SDL 5 x 10 E3M WOD Burpee Box Jump Over (24”/20”) Dumbbell Thrusters (#50/#35) 21, 15, 9 for time
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Sat 22

Saturday October 22, 2016

WOD Painstorm DL: 5 (#115/#75) CL: 5 FSQ: 5 S2O: 5 BSQ: 5 AMRAP: 45 Lift PP (Optional after class) 5 x 3 OTM (Dynamic)
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Fri 21

Friday October 21, 2016

Lift FSQ 5 x 12 E3M (Dynamic) WOD Wall Ball: 100 (#20/#14) T2B: 100 Ring Push-Up: 100 For time
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Thu 20

Thursday October 20, 2016

Lift DL 5 x 2 E3M WOD Row: 500M Run: 400M Then PCL&J: 6 (#135/#95) Burpee Over the bar: 12 5 Rounds for time
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Wed 19

Wednesday October 19, 2016

Lift P 10 x 3 OTM (Dynamic) WOD Championship Fight Gone Bad (5:00/Rest 1:00) Row: Calories Wall Ball (#20/#14) SDLHP (#75/#55) Box Jump (20”) S2O (#75/#55) 5 Rounds
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Tue 18

Tuesday October 18, 2016

Lift BSQ 1 x 20 RM WOD Lunge 40’ (2 x #35/#25 Dumbbells – High Carry) Burpee: 10 Lunge 40’ (Low Carry) Thruster: 10 AMRAP: 15 Minutes
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Mon 17

Monday October 17, 2016

Lift RDL 10 x 2 OTM WOD PSN: 1 (Work up) TH: 5 OTM 15 Minutes – Work up with power snatch – Good techniques, no happy feet.
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Sun 16

Sunday October 16, 2016

Lift BP 5 x 5 E3M (Dynamic) WOD :20/:10 x 8 – 1:00 Rest (Complete all sets for one exercise rest a minute then move on to the next…
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Sat 15

Saturday October 15, 2016

WOD Marston Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep  (#405/#275) 10 toes-to-bars 15 bar-facing burpees Lift OHS 5 x 10 E3M
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Wed 12

Wednesday October 12, 2016

WOD :20/:10 x 32 (Rotate through) Ball Slam (#30/#20) Swing (24kg/16kg) Goblet Squat Push-up Lift FSQ 5 x 2 OTM (Dynamic)
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Tue 11

Tuesday October 11, 2016

WOD Double Under: 50 Run: 200M Thruster: 15 (#75/#55) 3 Rounds for time Lift DL 10 x 3 OTM (Dynamic)
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Sun 9

Sunday October 9, 2016

WOD Sumo deadlift High Pull-up: 12 (#115/#75) Push-Jerk: 10 5 Rounds for time Lift BSQ 10 x 2 OTM (Dynamic)
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Fri 7

Friday October 7, 2016

WOD Kelly Run: 400M Wall Ball: 30 (#20/#14) 5 Rounds for time Lift BP (Dynamic) 5 x 10 E3M
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Thu 6

Thursday October 6, 2016

WOD KBSN: 1/1 x 5 – 10 reps (24kg/16kg – with rotational change) Goblet Squat: 12 Push-up: 15 4 Rounds for time Lift OHS 5 x 3 E3M
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Wed 5

Wednesday October 5, 2016

WOD Ball Slam: 21 (#30/#20) FSQ: 15 (#155/#105) C2B: 9 3 Rounds for time Lift SDL (Dynamic) 5 x 12 E3M
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Mon 3

Monday October 3, 2016

WOD Burpee Box Jump Over: 5 (24”/20”) Swing: 10 (24kg/16kg) AbMat Sit Up: 15 AMRAP: 3:00 Rest 1:00 5 Rounds Lift FSQ 10 x 3 OTM
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Sun 2

Sunday October 2, 2016

WOD Thruster: 12 (#75/#55) Sumo Deadlift High Pull: 12 (#75/#55) AMRAP: 12 Minutes Lift DL (Set PR) 1 x 20 RM
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