Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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December 2019
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Tue 31

Tuesday, December 31, 2019

Gross Strength  SDL 5 x 3 E3M WOD  :30/:30 Rest x 15 IntervalsMax Reps: Ring Push-UpOverhead Squat (#115/#75)AbMat Sit-upCycle Through exercises
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Mon 30

Monday, December 30, 2019

Gross Strength  BP 10 x 2 OTM WOD  Row: 1000M Air Squat: 80Sit Up: 60Push Up: 40Pull-Up: 20 For time
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Sun 29

Sunday, December 29, 2019

Gross Strength  OHS 5 x 7 E3M WOD  Deadlift: 25 (#135/#95)Toes to Bar: 10Box Jump: 10 (24”/20”)AMRAP: 12 Minutes
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Sat 28

Saturday, December 28, 2019

Gross Strength  TH 5 x 5 E3M WOD  Open 13.5 (See Standards) TH: 15 (#100/#65) C2B 15See Score Sheet for info
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Fri 27

Friday, December 27, 2019

Gross Strength  PP 10 x 1 OTM  WOD  DBSN 1/1 x 10 (20 Reps) (#70/#50) Goblet Squat: 20 w/DBRun: 2003 Rounds for time
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Tue 24

Tuesday, December 24, 2019

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 22

Sunday, December 22, 2019

Gross Strength  SDL 10 x 2 OTM WOD  Cindy AMRAP: 5:00SN Max 1RM: 5:00 CapCindy AMRAP: 5:00CL&J 1Max RM 5:00 Cap4 Different Scores – 
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Sat 21

Saturday, December 21, 2019

Gross Strength  BP 5 x 7 E3M WOD  Overhead Walking Lunge 40’ – R (#35/#25)Overhead Walking Lunge 40’ – LAbMat Sit-Up: 30Dumbbell Snatch 1/1 x 10 (20 Reps)AMRAP:…
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Fri 20

Friday, December 20, 2019

Gross Strength  OHS 5 x 5 E3M WOD  High Hang Clean: 3 (#135/#95)Push-Jerk: 6Pull-Up: 9 AMRAP: 20 Minutes 
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Thu 19

Thursday, December 19, 2019

Gross Strength  TH 10 x 1 OTM From Rack – Work @ 3 RM or heavy triple WOD  Three Partner WOD: P1: Rows 250MP2: Thruster (#45/#35 – Score Reps) P3:…
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Wed 18

Wednesday, December 18, 2019

Gross Strength  PP Max Reps in 1:00 (#115/#75)Rest 1:005 Rounds WOD  Dumbbell Thruster: 15 (#35/#25)Toes to Bar: 105 Rounds for time   
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Tue 17

Tuesday, December 17, 2019

Gross Strength  FSQ 5 x 8 E3M WOD  Wall Ball: 50 (#20/#14)Deadlift: 10 (#135/#95)Wall Ball: 40Deadlift: 20Wall Ball: 30Deadlift: 30Wall Ball: 20Deadlift: 40Wall Ball: 10Deadlift: 50For time
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Mon 16

Monday, December 16, 2019

Gross Strength  DL 10 x 3 OTM  WOD  Partner CindyP1: 5 Pull-UpsP2: 5 Pull-UpsP1: 10 Push-upsP2: 10 Push-upsP1: 15 Air SquatsP2: 15 Air SquatsAMRAP: 20 Minutes
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Sun 15

Sunday, December 15, 2019

Gross Strength  P 5 x 3 E3M WOD  Max Effort 1:00/Rest 1:00Row (Meters)Power Snatch (#75/#55)Bar Facing Burpee4 Rounds (Cycle through exercises)
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Fri 13

Friday, December 13, 2019

Gross Strength  SDL 5 x 7 E3M Establish 7 RM WOD  :20/:10 x 32 IntervalsBox Jump (24”/20”)Ball Slam (#30/#20)Push-UpAbMat Sit-UpCycle through exercises
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Thu 12

Thursday, December 12, 2019

Gross Strength  BP 5 x 5 E3M Set PR for 5 RM WOD  Partner WOD (2 Partners – Alternating Work Each Set) Row 250M x 10 sets (5 each…
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Tue 10

Tuesday, December 10, 2019

Gross Strength  TH Max Reps (#115/#75)Max Reps 1:00/Rest 1:00 5 Rounds WOD  Double Under: 50AbMat Sit-Up: 30Burpee: 10AMRAP: 10 Minutes 
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Mon 9

Monday, December 9, 2019

Gross Strength  PP 5 x 8 E3M  WOD  Run: 400DBSN: 1/1 x 5 (#50/#35)Goblet Squat: 205 Rounds for time
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Sun 8

Sunday, December 8, 2019

Gross Strength FSQ 10 x 3 OTM @ 5RM WOD Row: 1000MDumbbell Thruster: 25 (#35/#25)Toes to Bar: 20GHD Sit-Up: 15Chest to Bar: 10GHD Sit-Up: 15Toes to Bar: 20Dumbbell…
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Sat 7

Saturday, December 7, 2019

Gross Strength DL 5 x 3 E3M (Work to 3RM – Set PR)  WOD  HSPU: 3Box Jump: 6 (24”/20”)Front Squat: 9 (#115/#75)AMRAP 12 Minutes
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Fri 6

Friday, December 6, 2019

Gross Strength P 10 x 2 OTM (Work at 3RM)  WOD  Power Clean and Jerk: 3 (#155/#120)Pull-Up: 6Push-Up: 96 Rounds for time  
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Wed 4

Wednesday, December 4, 2019

Gross Strength SDL 5 x 5 E3M (Work to 5RM – Set PR) WOD  Shuttle Run 20’/20’ 40’/40’Burpee Pull-Up: 10Ball Slam: 10 (#30/#20)Rest 1:00AMRAP 20 Minutes
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Mon 2

Monday, December 2, 2019

Gross Strength OHS Max Reps (#135/#95)1:00/:100 Rest – 5 Rounds WOD  2 Partner WOD P1/P2Box Jump (24”/20”) 1 to 10 x1Swing (24kg/16kg) 2 to 20 x 2Push-Up: 1…
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Sun 1

Sunday, December 1, 2019

Gross Strength TH 5 x 8 E3M (First rep maybe clean)  WOD  Power Clean: 5 (#135/#95)Rack Lunge (Backwards steps): 10 (Alternating feet 1/1 x 5)Toes to Bar: 15AMRAP: 12…
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