Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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April 2017
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Mon 24

Monday April 24, 2017

Strength CL Blocks OTM 20 (Set height to near hip – If no blocks, high hang – Work at 70% to 80%) WOD Karen
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Fri 21

Friday April 21, 2017

WOD Painstorm (Compare to June 15, 2016) DL: 5 (#115/#75) HPCL: 5 FSQ: 5 S2O: 5 BSQ: 5 AMRAP: 45 Minutes Strength BSQ/BP 5 x 2
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Thu 20

Thursday April 20, 2017

WOD Partner WOD P1/P2 Swing: 200 (20 Reps Sets – 24kg/16kg) Goblet Squat: 200 (20 Rep Sets) Push-Up: 200 (20 Rep Sets) For time Split work
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Wed 19

Wednesday April 19, 2017

WOD Ring Row: 15 (Feet on 24”/20” Box – Set ring height to level of box) Box Jump: 15 Ball Slam: 15 (#30/#20) AMRAP: 12 Minutes Strength TH/PP…
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Tue 18

Tuesday April 18, 2017

WOD PP: 15 (DB #35/#25) PJ: 15 Rowing Push Up: (1/1 x 10 – 20 Reps) AbMat Sit-Up: 25 3 Rounds for time Strength OHS/P 5 x 3
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Mon 17

Monday April 17, 2017

WOD With 20 Minute Running Clock: Row: 1000M Run: 800M Then Pull-Up: 5 Push-Up: 10 Air Squat: 15 Score is number of reps of Cindy
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Sun 16

Sunday April 16, 2017

WOD TH: 100 (#75/#55) Ring Push-Up: 75 PCL&J:  50 Pull-Up: 25 For time Strength SDL/PJ 5 x 5
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Fri 14

Friday April 14, 2017

Lift CL Blocks: OTM 20 (Work up)  – The blocks should set the bar at mid shin. Maybe use plates to stack. Develop position to move the bar…
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Thu 13

Thursday April 13, 2017

Lift CL&J: Spend 20 Minutes working your daily max WOD Put 70% of your daily Max on the bar: CL&J: 30 for time   NO POWER CLEAN!!
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Wed 12

Wednesday April 12, 2017

Lift SN: OTM 20 (Work to 80% work on perfecting your technique) WOD Ring Row: 10 Hand Release Push-Up: 15 Ball Slam: 20 Rest 1:00 6 Rounds  …
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Tue 11

Tuesday April 11, 2017

Lift Spend 20 Minutes working on the movements for Prison Rules – Progressing and working efficiency. WOD Prison Rules Make 4 (Mod 2 – 3) Reps Every: 15…
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Mon 10

Monday April 10, 2017

Lift Pause PSN: OTM 20 (Work up) – Pause is 2” off the ground. WOD Run: 1 Mile Burpee: 50 Push-Up: 40 Sit-Up: 30 Pull-Up: 20 HSPU: 10…
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Sun 9

Sunday April 9, 2017

WOD Run: 400 Wall Ball: 50 (#20/#14) Run: 400 Push-Press: 50 (#75/#55) Run: 400 PSN: 50 For Time   Strength OHS/BP 5 x 3
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Fri 7

Friday April 7, 2017

WOD Nasty Girls V2 Pistol 1/1 x 25 (50 Reps) MU: 7 HPCL: 10 (#175/#115)   Strength FSQ/P 5 x 3
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Thu 6

Thursday April 6, 2017

WOD Run: 100M w/Slammer (#30/#20) Ball Slam: 20 Lunge 100M w/Slammer overhead AMRAP: 15 Mintues Lift CL + CL + CL TNG OTM 15 (Set PR for triple)
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Wed 5

Wednesday April 5, 2017

WOD TH: 10, 8, 6, 4, 2 For time M: #135/#175/#205/#225/#245 F: #95/#115/#135/#145/#160 11:00 Cap   Strength DL/PJ 5 x 8
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Mon 3

Monday April 3, 2017

WOD Partner WOD P1/P2 Run: 2000M (200M SetsP1/P2) Row: 2000M (200M Sets P1/P2) Double Under: 500 (Sets of 50 P1/P2) For time Lift CL&J: OTM 20 (All reps…
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