Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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January 2020
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Fri 31

Friday, January 31, 2020

Gross Strength  FSQ 10 x 2 OTM 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…
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Wed 29

Wednesday, January 29, 2020

Gross Strength  P 5 x 5 E3M WOD  The StandardFor time:30 clean and jerks (Grace)30 muscle-ups30 snatches (Isabel)♀ 95 lb.♂ 135 lb.Time cap: 12 minutes (Scale MU to Pull-Up and…
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Tue 28

Tuesday, January 28, 2020

Gross Strength  BSQ 10 x 1 OTM  WOD  Kettlebell Swing (24kg/16kg)Wall Ball (#20/#14)OHS (#95/65)30, 20, 10 for time
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Mon 27

Monday, January 27, 2020

Gross Strength  SDL Max Reps in 1:00 (#275/#185)Rest 1:00 5 Rounds WOD  Row: 500MBurpee: 40Toes to Bar: 30Chest to Bar: 20Devil’s Press: 10 (#50/#35)For time
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Sat 25

Sunday, January 26, 2020

Gross Strength BP 5 x 8 E3M WOD Double Kettlebell Swing: 5 (24kg/16kg) Double Clean: 5  Double Front Squat: 5 Double Jerk: 5 Farmers Walk: 100M AMRAP: 15…
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Sat 25

Saturday, January 25, 2020

Gross Strength  OHS 10 x 3 OTM @ 5 RM WOD  Five Frans Thruster (#75/#55)Jumping pull up21, 15, 9 for time 4:00 Cap, 1:00 Rest – 5 Rounds
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Fri 24

Friday, January 24, 2020

Gross Strength  TH 5 x 3 E3M (Set 3 RM WOD  Complete as many rounds as possible in 10 minutes of:3 burpee box jump-overs3 deadlifts6 burpee box jump-overs6…
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Wed 22

Wednesday, January 22, 2020

Gross Strength  FSQ 5 x 7 E3M – Work to heavy 7 RM WOD  Row: 1000MPower Clean and Jerk: 30 (#185/#120)Pull-Up: 30For time
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Tue 21

Tuesday, January 21, 2020

Gross Strength  DL 5 x 5 E3M Set 5 RM WOD  Ring Push-Up: 3C2B: 6Front Squat: 9 (#135/#95)AMRAP 10 Minutes
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Mon 20

Monday, January 20, 2020

Gross Strength  P 10 x 1 OTM @ 3 RM  WOD  :20/:10 x 40Box Jump (24”/20)Push-UpAir SquatAbMat Sit-UpDumbbell Thruster (#35/#25)Cycle Through
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Sun 19

Sunday, January 19, 2020

Gross Strength  BSQ Max Reps 1:00 (#225/#155)Rest 1:005 Rounds WOD  Swing: 75 (24kg/16kg)Toes to bar: 253 Rounds for time
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Sat 18

Saturday, January 18, 2020

Gross Strength  SDL 5 x 8 E3M WOD  Double Under: 50Hand Release Push-Up: 10Box Jump: 12 (24”, 20″)AMRAP: 15 Minutes
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Fri 17

Friday, January 17, 2020

Gross Strength  BP 10 x 3 OTM  WOD  Complete as many rounds and reps as possible in 7 minutes of:10 power snatches3 bar muscle-upsMen use 75 lb. Women…
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Thu 16

Thursday, January 16, 2020

Gross Strength  OHS 5 x 3 E3M WOD  Press: 3 (#115/#75)Push Press: 6Push Jerk: 9Hang Clean 12: AMRAP 15 Minutes
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Wed 15

Wednesday, January 15, 2020

Gross Strength  TH 10 x 2 OTM (Work up to heavy double) WOD  Lunge 100’AbMat Sit-Up: 50Burpee Box Jump: 5 (24”/20”)AMRAP: 15 Minutes
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Tue 14

Tuesday, January 14, 2020

Gross Strength  PP 5 x 7 E3M WOD  Sumo Deadlift High Pull: 12 (#115/#75)Shoulder to overhead: 105 Rounds for time 
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Mon 13

Monday, January 13, 2020

Gross Strength  FSQ 5 x 5 E3M WOD  Deadlift: 50 (#135/#95)Push-Up: 40Bar Facing Burpee: 30C2B: 20Thruster: 10 For time
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Sun 12

Sunday, January 12, 2020

Gross Strength  DL 10 x 1 OTM (@90%) WOD  Power Clean: 10 (#185/#120)Handstand Push-Up: 5AMRAP: 12 Minutes
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Sat 11

Saturday, January 11, 2020

Gross Strength  P Max Reps – Reps in 1:00 (#95/#65)Rest 1:00 5 Rounds WOD  Dumbbell Cluster: 3 (#50/#35)Split Jerk: 6 (Alternating feet)Burpee over bells: 9AMRAP: 12 Minutes
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Thu 9

Thursday, January 9, 2020

Gross Strength  SDL 10 x 3 OTM  WOD  Bike: Cal (Assault/Rogue/Bike Erg)Rower: CalDouble UnderMax Effort 2:00 Rest 1:00 Cycle through exercises – two rounds 
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Wed 8

Wednesday, January 8, 2020

Gross Strength  BP 5 x 3 E3M WOD  Wall Ball (#20/#14)Kettlebell Swing (24kg/16kg)50, 40, 30, 20, 10 for time
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Tue 7

Tuesday, January 7, 2020

Gross Strength  OHS 10 x 2 OTM WOD  DTFive rounds for time of:155-pound Deadlift, 12 reps155-pound Hang power clean, 9 reps155-pound Push jerk, 6 reps
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Mon 6

Monday, January 6, 2020

Gross Strength  TH 5 x 7 E3M WOD  Push Up: 5AbMat Sit-Up: 10Flip Squat: 15 (24kg/16kg)AMRAP: 12 Minutes
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Sat 4

Saturday, January 4, 2020

Gross Strength  FSQ 10 x 1 OTM  WOD  Holleyman30 rounds for time of:5 Wall ball shots, 20-pound ball3 Handstand push-ups225-pound Power clean, 1 rep
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Fri 3

Friday, January 3, 2020

Gross Strength  DL Max Reps in 1:00 (#275/#185)Rest 1:005 Rounds WOD  Dumbbell Snatch 1/1 x 5 (#70/#50)Overhead Walking Lunge 40’ – ROverhead Walking Lunge 40’ – LAMRAP: 10…
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Thu 2

Thursday, January 2, 2020

Gross Strength  P 5 x 8 E3M WOD  Partner WOD: P1/P2Row: 150M Alternate partners for 20 Sets – Each do 1500M) Push-Up: 1 to 10 by 1Swing: 2 to…
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Wed 1

Wednesday, January 1, 2020

Gross Strength  BSQ 10 x 3 OTM  WOD  Prison Rules3 Reps every:15 Seconds for 16 Intervals – Rest 1:00 between exercisesPower Snatch (#95/#65)Jump Squat (#95/#65)Power Clean and Jerk…
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