Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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January 2021
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Sun 31

Sunday, January 31, 2021

Gross Strength DL/BP 5 x 8 (E3M)  WOD Open 20.5For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots, 20-lb. ball to 10 ft.Time cap: 20 min.
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Sat 30

Saturday, January 30, 2021

Gross Strength  Power Clean: 2 OTM 20 Minutes (As a double, TNG – Work-Up)  WOD  Wall Ball: 25 (#20/#14)Double Kettlebell Clean and Press: 10 (24kg/16kg)Farmers Carry: 50M AMRAP: 15…
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Thu 28

Thursday, January 28, 2021

Gross Strength  Power Clean + 2 backward lunge steps: OTM 20 Minutes – Work up HAP WOD  Stone or Sandbag to Shoulder: 5 (Should be heavyish) – If…
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Wed 27

Wednesday, January 27, 2021

Gross Strength  OHS: 10 x 2 (HAP)  WOD  Snatch: 30 (#115/#75)Handstand Push-Up: 30Pistol – Right: 30 (Lunge if no pistol)Pistol – Left: 30For time
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Tue 26

Tuesday, January 26, 2021

Gross Strength  DL/PP 5 x 8 (E3M) WOD  Fat FranThruster (#115/#75)Pull-Up (w/Vest if possible) 21, 15, 9 for timeCap 10 Minutes
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Mon 25

Monday, January 25, 2021

Gross Strength  Push Jerk + Split Jerk OTM 20 (Work up)  WOD  Hand to Hand Swing: 50 (24kg/16kg)Ring Row: 30Push-Up: 20 5 Rounds for time18 Minutes Cap
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Fri 22

Friday, January 22, 2021

Gross Strength  DL/P 5 x 8 (E3M)   WOD  Snatch (#135/#95 – Full Squat)Box Jump (30”/24”)3, 6, 9, 12, 15, 12, 9, 6, 3 for time
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Thu 21

Thursday, January 21, 2021

Gross Strength  Snatch OTM 20 Minutes – Work-Up WOD  KB Snatch: 20 (1r/1l x 10 – 24kg/16kg)Walking Rack Lunge 10M (Right)Walking Rack Lunge 10M (Left)AbMat: 205 Rounds for…
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Wed 20

Wednesday, January 20, 2021

Gross Strength  Thruster Max Reps 1:00 (#5 heavier than last time)Rest 1:005 Rounds WOD  Deadlift (#275/#185)HSPU (Open Standards)3, 6, 9, 12, 15, 18…AMRAP: 15 Minutes
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Tue 19

Tuesday, January 19, 2021

Gross Strength  BSQ/PP 5 x 5 (Every 1:30) WOD  Air Squat (5, 10, 15, 20, 25…)Ring Push-Up (2, 4, 6, 8, 10…)AMRAP: 12 Minutes
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Sun 17

Sunday, January 17, 2021

Gross Strength  SDL/BP 5 x 8 (E3M)  WOD  Power Clean (#155/#105)Pull-Up (Bar MU if you are up for it) 30, 20, 10 for time
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Sat 16

Saturday, January 16, 2021

Gross Strength  Overhead Squat: Work up to 1RM WOD  Regional WOD 11.321-15-9 reps for time of:Deadlift (315/205lbs)Box jump (30”/24”)
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Fri 15

Friday, January 15, 2021

Gross Strength  SDL/P 5 x 8 (E3M)   WOD  Double Under: 50Push Press: 30 (#75/#55)Power Snatch: 155 Rounds for time
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Thu 14

Thursday, January 14, 2021

WOD The Seven Seven rounds of:7 Handstand push-ups135-pound Thruster, 7 reps7 Knees to elbows245-pound Deadlift, 7 reps7 Burpees7 Kettlebell swings, 2 pood7 Pull-ups 
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Wed 13

Wednesday, January 13, 2021

Gross Strength  Snatch: OTM 20 Minutes (Work-Up)  WOD  Flip Squat: 10 (#24kg/#16)Shuttle Run: 20’/20’ 40’/40’Pull-Up: 5AMRAP: 20 Minutes
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Tue 12

Tuesday, January 12, 2021

Gross Strength  FSQ/PP 5 x 5 (Every 1:30) WOD  Dumbbell Snatch: 12 (1/1 x 6)Overhead Walking Lunge 60’ – L (#50/#35) Overhead Walking Lunge 60’ – RAMRAP: 12 Minutes
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Mon 11

Monday, January 11, 2021

Gross Strength  Thruster: Max Reps 1:00 (#115/#75)Rest 1:005 Rounds WOD  :20/:10 x 40AbMat Sit-UpToes to BarSwing (24kg/16kg)Push-Up(Cycle through)
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Sun 10

Sunday, January 10, 2021

Gross Strength  DL/BP 5 x 8 (E3M)  WOD  Row: 1000M ThenCL&J: 7 (#185/#155)Bar MU: 76 Rounds for time   
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Fri 8

Friday, January 8, 2021

Gross Strength BSQ/P 5 x 5 (Every 1:30)  WOD  Bike of Choice: 15cPush Press:  25 (#95/#65)4 Rounds for time
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Thu 7

Thursday, January 7, 2021

Gross Strength Clean: OTM 20 Minutes (Work-Up) WOD  OHS: 50 (#115/#75)AbMat Sit-Up: 50Burpee over the bar: 50For time
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Tue 5

Tuesday, January 5, 2021

Gross Strength SDL/PP 5 x 8 (E3M)  WOD  Snatch: 3 (#135/#95)Run: 100M 10 Rounds for time7 Rounds for time
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Mon 4

Monday, January 4, 2021

Gross Strength Dead Lift (#225/#155) :20/:10 x 8 WOD  Row: 250MSwing: 10 (24kg/16kg)Ball Slam: 10 (#30/#20)7 Rounds for time
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Sun 3

Sunday, January 3, 2021

Gross Strength FSQ/BP 5 x 5 (Every 1:30) WOD  Hang Power Clean + Push Press (#135/#95)Toes to Bar18, 15, 12, 9, 6, 3 for time
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Fri 1

Friday, January 1, 2021

Gross Strength  DL/P 5 x 8 (E3M)   WOD  :20/:10 x 40 (Cycle Through) Toes to BarDumbbell Push Press (#35/#25)Ring RowBox Jump
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