Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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April 2019
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Tue 30

Tuesday April 30, 2019

GPP Track Gross Strength PP 5 x 10 E3M WOD Front Squat: 20 (#95/#65) Pull-Up: 10 5 Rounds for time
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Sun 28

Sunday April 28, 2019

Gross Strength FSQ 10 x 3 OTM WOD Row: 1000M AbMat Sit-Up: 100 Air Squat: 90 Push-Up: 80 AbMat: Sit-Up: 70 Air Squat: 60 Push-Up: 50 AbMat Sit-Up:…
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Sat 27

Saturday April 27, 2019

Gross Strength DL 5 x 5 OTM WOD (GPP) Dumbbell Burpester: 7 (#45/#35) Double Under: 30 Walking Lunge (High Carry): 80’ AMRAP: 12 Minutes
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Fri 26

Friday April 26, 2019

Gross Strength P 10 x 2 OTM WOD (GPP) Row: 250M Wall Ball: 20 (#20/#14) Every 3:00 Minutes for 5 Intervals
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Wed 24

Wednesday April 24, 2019

Gross Strength SDL 5 x 8 E3M WOD (GPP) Prison Rules 3 Reps every :15 Seconds for 16 Intervals – Rest 1:00 between exercises Power Snatch (#95/#65) Jump…
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Tue 23

Tuesday April 23, 2019

Gross Strengt BP 10 x 1 OTM WOD (GPP) Power Clean and Jerk: 5 (#185/#120) Double Under: 50 AMRAP: 10 Minutes
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Mon 22

Monday April 22, 2019

Gross Strength OHS 10 x 4 OTM WOD (GPP) Sumo Deadlift High Pull: 5 (#115/#75) Power Clean: 5 Push Jerk: 5 Split Jerk: 5 Bar Facing Burpee: 10…
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Sun 21

Sunday April 21, 2019

Gross Strength RDL 5 x 10 E3M WOD (GPP) Dumbbell Overhead Squat – Right: 10 (#45/#35) C2B: 10 Dumbbell Overhead Squat – Left: 10 Box Jump Over: 10…
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Sat 20

Saturday April 20, 2019

Gross Strength PP 10 x 3 OTM WOD Walking Lunge w/bar in front rack: 15 Yards (#95/#65) Push Press: 15 5 Rounds for time  
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Fri 19

Friday April 19, 2019

Gross Strength FSQ 5 x 5 OTM WOD Run: 800 Swing: 25 (24kg/16kg) Wall Ball: 25 (#30/#20) Air Squat: 25 For time
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Thu 18

Thursday April 18, 2019

Gross Strength DL 10 x 2 OTM WOD Tabata: :20/:10 x 8 1:00 Rest Burpee Ball Slam (#30/#20) PCL (#135/#95) Complete all sets for an exercise before you…
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Tue 16

Tuesday April 16, 2019

Gross Strength BSQ 5 x 8 E3M WOD Sumo Deadlift High Pull: 12 (#115/#75) Toes to Bar: 10 3 Rounds for time Rest 1:00 AMRAP 20 Minutes –…
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Mon 15

Monday April 15, 2019

Gross Strength SDL 10 x 1 OTM WOD FSQ: 12 (#135/#95) C2B: 8 Run: 200 AMRAP: 20 Minutes
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Sun 14

Sunday April 14, 2019

Gross Strength BP 10 x 4 OTM WOD Hang Power Snatch: 3 (#135/#95) OHS: 6 Burpee over bar: 9 AMRAP: 10 Minutes
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Sat 13

Saturday April 13, 2019

Gross Strength OHS 5 x 10 E3M WOD DT Five rounds for time of:155-pound Deadlift, 12 reps155-pound Hang power clean, 9 reps155-pound Push jerk, 6 reps  
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Fri 12

Friday April 12, 2019

Gross Strength RDL 10 x 3 OTM WOD Push Up: 100 AbMat Sit Up: 100 Air Squat: 100 Pull Up: 100 For time
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Thu 11

Thursday April 11, 2019

Gross Strength PP 5 x 5 OTM WOD (GPP) Row: 1000M Then Ball Slam: 15 (#30/#20) American Swing: 15 (24kg/16kg) Wall Ball: 15 (#20/#14) 3 Rounds for time
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Wed 10

Wednesday April 10, 2019

Gross Strength FSQ 10 x 2 OTM WOD :20/:10 x 32 (Max Reps) BSQ (#75/#55) P FSQ PP Cycle through Exercises
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Tue 9

Tuesday April 9. 2019

Gross Strength DL 5 x 20 E3M (New format – work unbroken, fast reps – should be a challenging load) WOD Run: 200 TH:15 (#75/#55) 5 Rounds for…
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Mon 8

Monday April 8, 2019

Gross Strength P 5 x 8 E3M WOD Run: 400M T2B: 15 Ring Push-Up: 10 4 Rounds for time
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Sun 7

Sunday April 7, 2019

Gross Strength BSQ 10 x 1 OTM WOD Box Jump: 12 (24”/20”) Push Press: 12 (DB #35/#25) Pull Up: 12 AMRAP: 12 Minutes
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Fri 5

Friday April 5, 2019

Gross Strength (GS) SDL 5 x 2 E3M (HAP) WOD (GPP) Run: 400M HSPU: 15 (Sub seated press if no HSPU) 3 Rounds for time
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Thu 4

Thursday April 4, 2019

Gross Strength (GS) PP: 5 x 8 (Work at a load that technique does not break down) WOD (GPP) Fight Gone Bad
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Wed 3

Wednesday April 3, 2019

Gross Strength (GS) FSQ 5 x 2 E3M (HAP) WOD (GPP) Row: 1000M Then Dip: 12 BSQ: 12 (#155/#120) – From floor 5 Rounds
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Tue 2

Tuesday April 2, 2019

Gross Strength (GS) DL 10 x 1 OTM (95%+ of 2RM) WOD (GPP) 20/:10 x 24 DBTH (#35/#25) Swing (24kg/16kg) Ball Slam (#30/#20) Cycle Through Exercises
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Mon 1

Monday April 1, 2019

Gross Strength (GS) P 5 x 5 HAP WOD (GPP) HPSN: 15 (#95/#65) OHS: 10 Shuttle Run: 20’/20’/40’/40’ 5 Rounds for time
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