Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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September 2019
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Mon 30

Monday, September 30, 2019

WOD Partner WOD:P1: power clean: 95/65P2: run 100Track total cleansAMRAP: 7 Minutes3:00 restP1: wall ball 20/14P2; run 100Track total wall ballsAMRAP: 7 minutes Rest 3:00P1: burpeeP2: run 100Track total…
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Sat 28

Saturday, September 28, 2019

WOD Amanda9-7-5 reps for time of:Muscle-ups135-lb. squat snatches (#95 for ladies)Time Cap: 12 Minutes Gross Strength  FSQ 10 x 1 OTM 
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Thu 26

Thursday, September 26, 2019

WOD Dumbbell High Pull: 10 (#35/#25)DB Bent over Row: 10DB Power Clean and Press: 10Burpee: 10 AMRAP: 15 Minutes The dumbbell complex should be done without setting the dumbbells down.  Gross…
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Wed 25

Wednesday, September 25, 2019

WOD 21-15-9 Complex 2014For time:8 deadlifts (155 / 115 lb.)7 cleans (155 / 115 lb.)6 snatches (155 / 115 lb.)8 pull-ups7 chest-to-bar pull-ups6 bar muscle-ups 6 deadlifts (155 / 115 lb.)5 cleans…
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Tue 24

Tuesday, September 24, 2019

WOD :15 Sprint Max Distance (Should be more than 100M):30 Rest:15 Air Squat (Max Reps):30 Rest10 Rounds Gross Strength  SDL 5 x 3 E3M
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Mon 23

Monday, September 23, 2019

WOD Thruster (#95/#65)Pull-Up27, 24, 21, 18, 15, 12, 9, 6, 3 for time12 Minute Cap Gross Strength  BP 10 x 2 OTM
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Sun 22

Sunday, September 22, 2019

WOD Dumbbell Deadlift: 5 (#50/#35)DB Front Squat: 5DB Shoulder to Overhead: 5Run: 200AMRAP: 12 Minutes  Gross Strength  OHS 5 x 7 E3M
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Thu 19

Thursday, September 19, 2019

WOD Filthy 50For time:50 box jumps, 24-inch box/20”50 jumping pull-ups50 kettlebell swings, 24kg/16kg50 walking-lunge steps50 knees-to-elbows50 push presses, 45 lb./35 lb.50 back extensions50 wall-ball shots, 20-lb. ball/14-lb50 burpees50…
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Wed 18

Wednesday, September 18, 2019

WOD Cluster: 6 (#115/#75)Push-Up: 12Swing: 18 (32kg/24kg)AMRAP: 13 MinutesThen – Rest 2:00Double Under – Max Reps in 5:00 Gross Strength  DL 5 x 8 E3M
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Tue 17

Tuesday, September 17, 2019

WOD Wall Ball: 5 (#20/#14)Deadlift: 5 (#185/#120)AMRAP: 1:30Rest :306 Rounds  Gross Strength  P 10 x 3 OTM 
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Sat 14

Saturday, September 14, 2019

WOD Open 16.3Complete as many rounds and reps as possible in 7 minutes of:10 power snatches3 bar muscle-upsMen use 75 lb. Women use 55 lb. Gross Strength  BP…
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Fri 13

Friday, September 13, 2019

WOD High Hang Clean + Hang Clean + Clean (#185/#120)Toes to bar: 5AMRAP 20 Minutes Gross Strength  OHS 5 x 5 E3M
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Tue 10

Tuesday, September 10, 2019

WOD Overhead Squat: 50 (#95/#65)Burpee Over Bar: 40Snatch: 30 (Snatch – Not Power Snatch) Burpee over Bar: 20For time Gross Strength  FSQ 5 x 8 E3M
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Mon 9

Monday, September 9, 2019

WOD Dumbbell Push Press (#35/#25)Ball Slam (#30/#20)Pull-Up10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time  Gross Strength  DL 10 x 3 OTM 
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Sun 8

Sunday, September 8, 2019

WOD Max Reps in 1:00/:15 Transition Dumbbell Thruster (#35/#25)AbMat Sit-UpHang Power Clean (#115/#75) 5 Rounds (Cycle through exercises)  Gross Strength  P 5 x 3 E3M
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Fri 6

Friday,​ September 6, 2019

WOD :20/:10 x 24 Intervals – Cycle though exercisesSwing (70kg/24kg)Strict Pull-UpStrict HSPU Gross Strength  SDL 5 x 7 E3M
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Thu 5

Thursday,​ September 5, 2019

WOD Snatch (#155/#105)Burpee over the bar: 5AMRAP: 12 MinutesAdd a rep of snatch each round completed.   Gross Strength  BP 5 x 5 E3M
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Wed 4

Wednesday ​September 4, 2019

WOD DL/PCL/FSQ/S2O (#225/#155)1, 2, 3, 4, 5, 6, 7, 8, 9, 10…. AMRAP: 12 Minutes (First round, one rep of everything, second round, two reps, – get as far…
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Tue 3

Tuesday ​September 3, 2019

WOD Open 12.3AMRAP in 18 minutes15 Box Jumps (24/20 in)12 Push Presses (#115/#75)9 Toes-to-Bars Gross Strength  TH 10 x 2 OTM (Work to heaviest double) 
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Mon 2

Monday ​September 2, 2019

WOD Swing: 20 (24kg/16kg)Kettlebell Clean and Press (Right): 10Swing: 20Kettlebell Clean and Press (Left): 10AMRAP: 15 Minutes (Every minute – 5 Burpees)   Gross Strength  PP 5 x 8…
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Mon 2

Sunday ​September 1, 2019

WOD Run: 400MPress: 25 (#95/#65)Bar MU: 10Run: 400MPush Press: 25Bar MU: 10Run: 400MPush Jerk: 25Bar MU: 10For time Gross Strength  FSQ 10 x 3 OTM 
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