Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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December 2018
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Mon 31

Monday December 31, 2018

Gross Strength (GS) PP 5 x 5 E3M WOD (GPP) ­Run: 400M Wall Ball: 25 (#20/#14) HSPU: 12 AMRAP: 15 Minutes
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Sun 30

Sunday December 30, 2018

Gross Strength (GS) FSQ 5 x 10 E3M WOD (GPP) Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3…
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Sat 29

Saturday December 29, 2018

Gross Strength (GS) DL 5 x 3 E3M WOD (GPP) Back Squat: 100 (#185/#120) Then 10 Rounds of: Ring Push-Up: 10 Kettlebell Swing: 15 (#32/24kg) For time
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Fri 28

Friday December 28, 2018

Gross Strength (GS) P 5 x 12 E3M WOD (GPP) Bench Press: 100 (#135/#95) Then GHD Sit-Up: 25 (Or AbMat) Hand Stand Push-Up: 15 4 Rounds for time…
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Thu 27

Thursday December 27, 2018

Gross Strength (GS) BSQ 5 x 2 E3M WOD (GPP) Hang Clean and Jerk: 8 (#185/#120) Ring Dip: 12 4 Rounds for time
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Wed 26

Wednesday December 26, 2018

Gross Strength (GS) PCL 1 x 20 RM WOD (GPP) Row: 500M Thruster: 25 (#95/#65) Overhead Squat: 25 3 Rounds for time
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Mon 24

Monday December 24, 2018

Christmas eve WOD: 12 Days of Christmas 1 – Clean & Jerk (155/105) 2 – Air Squats 3 – Push Press (155/105) 4 – Toes to bar 5…
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Sun 23

Sunday December 23, 2018

Gross Strength (GS) SDL Max Reps WOD (GPP) Burpee: 5 Snatch On the minute for 20 minutes   Work up
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Fri 21

Friday December 21, 2018

Gross Strength (GS) FSQ 5 x 5 E3M WOD (GPP) Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps
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Thu 20

Thursday December 20, 2018

Gross Strength (GS) DL 5 x 10 E3M WOD (GPP) :20/:10 x 40 Cycle through exercises: Box Jump (20”) Power Clean (#135/#95) Ring Push-Up Double Under
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Tue 18

Tuesday December 18, 2018

Gross Strength (GS) BSQ 5 x 12 E3M WOD (GPP) Dumbbell Thruster: 15 (#50/#35) Box Step Over: 10 (20”) Dumbbell Deadlift: 10 AMRAP: 10 Minutes
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Fri 14

Friday December 14, 2018

Gross Strength (GS) SDL 10 x 3 OTM WOD (GPP) Push Press: 15 (#115/#75) HPCL: 10 Ring Dip: 5 AMRAP: 8:00
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Thu 13

Thursday December 13, 2018

Gross Strength (GS) PP Max Reps WOD (GPP) Swing: 30 (#32kg/24kg) Wall Ball: 15 (#30/#20) 3 Rounds for time
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Wed 12

Wednesday December 12, 2018

Gross Strength (GS) FSQ 10 x 2 OTM WOD (GPP) HSPU: 3 Burpee to 6” Beyond Reach: 6 DL: 9 (#185/#135) AMRAP: 3:00 Rest 1:00 5 Rounds
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Tue 11

Tuesday December 11, 2018

Gross Strength (GS) DL 5 x 5 E3M WOD (GPP) Open 13.2 (See Description) S2O: 5 (#115/#75) DL: 10 Box Jump: 15 (#24/#20) AMRAP: 10:00
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Mon 10

Monday December 10, 2018

Gross Strength (GS) P 5 x 10 E3M WOD (GPP) Pull-Up: 5 Ring Push-Up: 10 Air Squat: 15 20 Rounds for time
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Sun 9

Sunday December 9, 2018

Gross Strength (GS) BSQ 5 x 3 E3M WOD (GPP) Open 11.4 See Description Bar Facing Burpees: 60 OHS: 30 (#120/#90) MU: 10 AMRAP: 10:00
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Sat 8

Saturday December 8, 2018

WOD (GPP) Dumbbell Burpee/Box Step over: 12 (#35/#25, 30”/24”) Dumbbell Hang Clean: 10 Over head Lunge 40’ (20’ out and back) AMRAP: 15 Minutes
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Fri 7

Friday December 7, 2018

WOD (GPP) Power Clean (#155/#105): 3 Pull-Up: 5 Dumbbell Push Press (#50/#35): 7 OTM 20 Minutes
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Thu 6

Thursday December 6, 2018

WOD (GPP) Partner WOD P1/P2 Box Jump 2 to 20 by 2 Push-Up: 1 to 10 by 1 Ball Slam: 2 to 20 by 2 AbMat Sit Up:…
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Wed 5

Wednesday December 5, 2018

WOD (GPP) Overhead Squat (#115/#75) Toes to Bar American Swing (24kg/16kg) 18, 15, 12, 9, 6, 3 for time  
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Tue 4

Tuesday December 4, 2018

WOD (GPP) 30 Seconds Work/30 Seconds Rest 15 Intervals Burpee Pull-Up Deadlift (#185/#120) Assault Bike (Calories) Max effort work during the interval
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Sun 2

Sunday December 2, 2018

WOD (GPP) Thrusters: (#115/#75) Max Reps in 2:00 Rest 1:00 Power Clean and Jerk – Max Reps in 2:00 Rest 1:00 Power Snatch – Max Reps in 2:00
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