Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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January 2019
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Thu 31

Thursday January 31, 2019

Gross Strength (GS) Snatch OTM 20 Minutes (Work up) WOD (GPP) Wall Ball: 15 (#20/#14) Swing: 15 (32kg/24kg) Slam: 15 (#30/#20) AMRAP 15 Minutes
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Wed 30

Wednesday January 30, 2019

MOFO BSQ/BP 5 x 5 WOD (GPP) Hang Clean: 7 (#135/#95) Pull-Up: 7 Shuttle Sprint (20’/20’ 40’/40’) AMRAP: 12 Minutes
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Tue 29

Tuesday January 29, 2019

MOFO PCL/HSPU 5 x 3 WOD (GPP) :45 Work/:15 Rest Row Calories Toes to Bar Dip Cycle through 12 Intervals  
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Sun 27

Sunday January 27, 2019

MOFO OHS/P 5 x 8 WOD (GPP) Dumbbell Thruster  (#50/#35) Dumbbell Burpee Box Step over (24”/20”) Double Under: 100 30, 20, 10 for time (Double Under stay at…
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Sat 26

Saturday January 26, 2019

WOD #1 Row 1k for time (Goal: Set PR) WOD #2 Overhead Squat: 50 (#135/#95) Pull-Up: 40 Front Squat: 30 Bar Muscle-Up: 20 Thruster: 10 For time
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Thu 24

Thursday January 24, 2019

Gross Strength (GS) Snatch OTM 20 (Work up) WOD (GPP) Front Squat: 7 (#115/#75) Push-Up: 7 Box Jump: 7 (24”/20”) AMRAP 15 Minutes    
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Tue 22

Tuesday January 22, 2019

Gross Strength BSQ/PP 5 x 10 WOD (GPP) Snatch (#95/#65) Burpee over bar Rack Lunge (In place back steps) 30, 20, 10, for time
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Mon 21

Monday January 21, 2019

Gross Strength (GS) Max Reps Deadlift in 2:00 (#275/#185) WOD (GPP) :20/:10 x 40 (Cycle through Exercises) Dumbbell Snatch (#50/#35) Wall Ball AbMat Sit-Up Swing (24kg/16kg)
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Sun 20

Sunday January 20, 2019

MOFO PCL/HSPU Max Reps in: 30/:30 Rest (#185/#120) 10 Intervals (Alternate exercises) WOD (GPP) Deadlift: 5 (#315/#205) AbMat Sit-up: 50 4 Rounds for time
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Sat 19

Saturday January 19, 2019

WOD Run: 1 Mile for time WOD (GPP) Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb.Women use 65 lb.
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Fri 18

Friday January 18, 2019

MOFO OHS/BP 5 x 3 WOD (GPP) Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row…
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Thu 17

Thursday January 17, 2019

Gross Strength (GS) Row: 2K for time WOD (GPP) Box Jump: 21 (24”/20”) Power Clean: 15 (#155/#105) Push Press: 9 4 Rounds for time
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Wed 16

Wednesday January 16, 2019

MOFO FSQ/PP 5 x 8 WOD (GPP) Sumo Deadlift High Pull: 20 (#115/#75) Chest to Bar Pull-up: 20 GHD Sit-Up: 50 3 Rounds for time    
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Tue 15

Tuesday January 15, 2019

MOFO DL/TH 5 x 2 WOD (GPP) Overhead Squat: 7 (#135/#95) Burpee over bar: 7 AMRAP: 2:00 Rest 1:00 5 Rounds
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Mon 14

Monday January 14, 2019

Gross Strength (GS) Thruster: Max Reps in 2:00 (#95/#65) WOD (GPP) Wall Ball: 20 (#20/#14) Swing: 15 (24kg/16kg) T2B: 10 AMRAP: 15 Minutes
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Sun 13

Sunday January 13, 2019

Gross Strength (GS) BSQ/P 5×1 WOD (GPP) Big Fat GracePower Clean & Jerk: 50 (#225/#155)12 Minute cap
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Sat 12

Saturday January 12, 2019

Gross Strength (GS) BP Max Reps WOD (GPP) Thruster: 50 (#95/#65) Chest to bar: 50 Hand Stand Push-Up: 50 For time
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Fri 11

Friday January 11, 2019

Gross Strength (GS) OHS 10 x 2 OTM WOD (GPP) Open 18.4 For time:21 deadlifts, 225 lb.21 handstand push-ups15 deadlifts, 225 lb.15 handstand push-ups9 deadlifts, 225 lb.9 handstand…
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Thu 10

Thursday January 10, 2019

Gross Strength (GS) SDL 5 x 5 E3M WOD (GPP) Row: 1000M Air Squat: 80 Sit Up: 60 Push Up: 40 Pull-Up: 20 For time
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Wed 9

Wednesday January 9, 2019

Gross Strength (GS) PP 5 x 10 E3M WOD (GPP) Rope Climb Front Squat: 15 (#135/#95) Toes to Bar: 10 AMRAP: 12 Minutes
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Tue 8

Tuesday January 8, 2019

Gross Strength (GS) FSQ 5 x 3 E3M WOD (GPP) Open 11.3 See Description CL & J (#165/#110) Max Reps in 5:00
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Mon 7

Monday January 7, 2019

Gross Strength (GS) DL 5 x 12 E3M WOD (GPP) Partner WOD: P1/P2 Row: 150M Alternate partners for 20 Sets – Each do 1500M) Push-Up: 1 to 10…
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Sun 6

Sunday January 6, 2019

Gross Strength (GS) P 5×2 E3M WOD (GPP) PCL: 5 (#155/#105Rack Lunge (In Place, backward) 1/1x 5 (10 Steps)Bar Facing Burpee: 15AMRAP 15 Minutes
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Fri 4

Friday January 4, 2019

Gross Strength (GS) PCL 10 x 1 OTM (Use as warm up for AS) WOD (GPP) Open 15.1 Complete as many rounds and reps as possible in 9…
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Thu 3

Thursday January 3, 2019

Gross Strength (GS) BP 10 x 3 OTM WOD (GPP) Burpee: 3 Swing: 6 (32kg/24kg) Ball Slam: 9 (#30/#20) AMRAP: 3:00 Rest 1:00 5 Rounds    
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Wed 2

Wednesday January 2, 2019

Gross Strength (GS) OHS Max Reps WOD (GPP) Cindy Pull-Up: 5 Push-Up: 10 Air Squat: 15 AMRAP: 20 Minutes
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Tue 1

Tuesday January 1, 2019

Gross Strength (GS) SDL 10 x 2 OTM WOD (GPP) Painstorm:  DL: 5 (#115/#75)  CL: 5 FSQ: 5  S2O: 5 BSQ: 5 AMRAP: 45 Minutes
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