Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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October 2020
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Sat 31

Saturday, October 31, 2020

Gross Strength  BP 10 x 1 OTM (@2RM) WOD  3 rounds:21 thrusters21 chest-to-bar pull-upsW 85 lb.  M 115 lb.  Time cap: None 
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Fri 30

Friday, October 30, 2020

Gross Strength  N/A WOD  For total load:1-rep-max back squat1-rep-max shoulder press1-rep-max deadliftAthletes take turns lifting one at a time. Each athlete will be given 3 attempts at each…
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Thu 29

Thursday, October 29, 2020

Gross Strength  PCL 5 x 3 E3M – Work at a heavy triple WOD  Row: 500M Air Squat: 50Toes to Bar: 30Pull-Up: 25Toes to Bar: 30Air Squat: 50Row: 500MFor…
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Wed 28

Wednesday, October 28, 2020

Gross Strength  PP 5 x 8 E3M WOD  5 rounds, each for time and load of:1 snatch1 snatch, adding 5-10 pounds1 snatch, adding 5-10 more poundsRest as needed…
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Tue 27

Tuesday, October 27, 2020

Gross Strength  OHS 7 x 1 E3M  (@2RM)  WOD  30-20-10 reps for time:Toes-to-barKettlebell lunge (yards) W 24-kg kettlebells M 32-kg kettlebellsAthletes must lunge with the kettlebells in the rack position.
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Mon 26

Monday, October 26, 2020

Gross Strength  P 7 x 2 E3M (@3RM) WOD  Double Under: 100 Clean and Jerk: 10 (#155/#105)3 Rounds for time 
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Sun 25

Sunday, October 25, 2020

Gross Strength  SDL 5 x 5 E3M ( Set 5 RM)  WOD  For time:1,500-meter rowThen, 5 rounds of:   10 bar muscle-ups   7 shoulder-to-overheads W 145 lb.  M 235 lb.
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Fri 23

Friday, October 23, 2020

Gross Strength  DL 10 x 2 OTM (@3RM)  WOD  Run: 50M OTM 5 MinutesBurpee: 7 OTM 5 MinutesWall Ball: 15 OTM 5 MinutesHSPU: 5 OTM 5 Minutes 
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Thu 22

Thursday, October 22, 2020

Gross Strength  BP  5 x 2 E3M (@3RM) WOD  Hang Power Clean: 20 (#95/#65)Walking Lunge: 80’AbMat Sit-Up: 20AMRAP: 15 Minutes 
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Mon 19

Monday, October 19, 2020

Gross Strength  PP 5 x 3 E3M (@5RM)  WOD  Wall Ball: 15 (#20/#14)Ball Slam: 10 (#30/#20)5 Rounds for time
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Sun 18

Sunday, October 18, 2020

Gross Strength  OHS  5 x 8 E3M (Set 8RM)  WOD  Dumbbell Snatch (#70/#50)Pull-Up30, 20, 10 for time
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Sat 17

Saturday, October 17, 2020

Gross Strength  SDL  7 x 1 E3M (@2RM)  WOD  Deadlift (#225/#155)Burpee Box Jump Over (24”/#20)Shoulder to Overhead (#135/#95))21, 15, 9 for time
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Fri 16

Friday, October 16, 2020

Gross Strength  P 5 x 5 ESM (Set 5RM) WOD  WORKOUT 11.3MEN – includes master’s Men up to 54 years oldComplete as many rounds and reps as possible in 5…
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Thu 15

Thursday, October 15, 2020

Gross Strength  FSQ  7 x 2 E3M (Set 2RM) WOD  Interval – Work:50 – Transition:10 – 18 Intervals – Cycle throughPower Snatch (#75/#55)AbMatThruster  
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Tue 13

Tuesday, October 13, 2020

Gross Strength  BP 10 x 2 OTM (@3RM)  WOD  Overhead Squat: 10 (#95/#65)Burpee Over Bar: 6AMRAP: 6:00 Rest 3:00 Sumo Deadlift High Pull: 12Shoulder to Overhead: 10AMRAP: 6:00
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Mon 12

Monday, October 12, 2020

Gross Strength  BSQ  5 x 2 E3M (@3RM) WOD  Run: 200MLunge 60’AbMat: 30Push-Up:15AMRAP: 15 Minutes
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Sun 11

Sunday, October 11, 2020

Gross Strength  PCL 10 x 1 OTM (Work to a heavy single) WOD  Dumbbell Thruster (#50/#35)Muscle Up3, 6, 9, 12, 15…12 Minute Cap
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Sat 10

Saturday, October 10, 2020

Gross Strength  PP  5 x 5 E3M (Set 5RM)  WOD  Swing: 25 (24kg/16kg)Wall Ball: 20 (#20/#14)Ball Slam: 15 (#30/#20)3 Rounds for time
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Fri 9

Friday, October 9, 2020

Gross Strength  OHS 5 x 3 E3M (@5RM) WOD  Row: 1000MPower Snatch: 50 (#75/#55)Pull-Up: 30For time
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Thu 8

Thursday, October 8, 2020

Gross Strength  SDL  5 x 8 E3M (Set 8RM) WOD  :20/:10 x 24Burpee Box Jump (#24/@20)Hang Power Clean (#95/#65)Bench Press (#115/#75)Cycle through exercises
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Wed 7

Wednesday, October 7, 2020

Gross Strength  P 7 x 1 E3M (@2RM)  WOD  Cluster: 5 (#115/#75) Push Press: 7AbMat Sit-Up: 9 AMRAP: 12 Minutes 
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Tue 6

Tuesday, October 6, 2020

Gross Strength  FSQ 5 x 5 ESM (Set 5RM)  WOD  Lunge w/plate overhead: 40’ (#35/#25)Burpee Plate Jump: 5AMRAP: 10 Minutes
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Mon 5

Monday, October 5, 2020

Gross Strength  DL  7 x 2 E3M (@3RM)  WOD  Dumbbell Snatch: 20 (1/1 x 10 #50/#35)Dumbbell Split Jerk: 20 (#30/#20 – (Alternating Feet)Run: 200M AMRAP: 12 Minutes
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Sun 4

Sunday, October 4, 2020

Gross Strength  BP  5 x 3 E3M (@5RM)  WOD  Power Snatch (#115/#75)Chest to Bar10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time
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Sat 3

Saturday, October 3, 2020

Gross Strength BSQ 10 x 2 OTM (HAP) WOD  18 IntervalsMax Reps in :40/:20 Work/Rest – Cycle through exercisesDumbbell Thruster (#45/#35)Push UpToes to Bar 
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Fri 2

Friday, October 2, 2020

Gross Strength PCL  5 x 2 E3M – Work up to a heavy double WOD  Sumo Deadlift High Pull (#95/#65)Front SquatPull-Up30. 20, 10 for time
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