Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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July 2021
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Sat 31

Saturday, July 31, 2021

Gross Strength  BSQ/NGBP: 10 x 1 WOD  Run: 400 PSN: 15 (#115/#75)Box Jump: 15 (24”/20”)5 Rounds for time
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Fri 30

Friday, July 30, 2021

Gross Strength  RDL/PJ: 10 x 1 WOD  KBSN 1/1 x 6 (12 Reps – 24kg/16kg)Wall Ball: 20 (#20/#14) 5 Rounds for time 
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Wed 28

Wednesday, July 28, 2021

Gross Strength  FSQ/PP: 10 x 2 WOD  Barbell Complex (DL/CL/FSQ/J) #225/#155 – AMRAP 20 Minutes – Set PR
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Tue 27

Tuesday, July 27, 2021

Gross Strength  BSQT/BP: 10 x 1 WOD  Run: 400Hang Clean: 30 (#115/#75)3 Rounds for time
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Sun 25

Sunday, July 25, 2021

Gross Strength  SDL/PP: 10 x 1 WOD  BaselineRow: 500 (PR attempt)Air Squat: 40Sit Up: 30Push-up: 20Pull-up: 10 For time – Set PR
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Sat 24

Saturday, July 24, 2021

Gross Strength  FSQ/P: 10 x 3 WOD  Sumo Deadlift High Pull (#135/#95)Front SquatShoulder to Overhead21, 15, 9 for time. 
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Fri 23

Friday, July 23, 2021

Gross Strength  DL/NGBP: 10 x 3 WOD  Thruster: 50 (#75/#55)GHD Sit-Up: 30 (Or Abmat if no GHD)3 Rounds for time 
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Wed 21

Wednesday, July 21, 2021

Gross Strength  BSQ/PJ: 10 x 3 WOD  American Swing: 25 (#24/#16)Dumbbell Push Press: 20 (#35/#25)Burpee: 15 to 6” Target above reach3 Rounds for time
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Tue 20

Tuesday, July 20, 2021

Gross Strength  RDL/BP: 10 x 3 WOD  Double Under: 50Toes to Bar: 15Chest To Bar: 10Snatch: 5 (#155/#105)5 Rounds for time
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Mon 19

Monday, July 19, 2021

Partner WOD: P1/P2 Wall Ball 2 to 20, by 2 Pull-Up 1 to 10 by 1 Swing: 2 to 20 by 2 Push-Up 1 to 10 by 1…
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Sun 18

Sunday, July 18, 2021

Gross Strength  BSQT/PP: 10 x 3 WOD  Run: 100MPower Clean + Front Squat + 2 Backwards Lunge Steps R/L + S2O (#155/#105)AMRAP: 12 Minutes
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Sat 17

Saturday, July 17, 2021

Gross Strength  SDL/P: 10 x 2 OTM 10 Minutes WOD  Amanda9-7-5 reps for time of:Muscle-upsSnatch
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Fri 16

Friday, July 16, 2021

Gross Strength  FSQ/NGBP: 10 x 2 OTM 10 Minutes WOD  With a running clock set to 20 MinutesRun: 2 Miles for timeThen complete as many rounds as possible…
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Thu 15

Thursday, July 15, 2021

WOD Prison Rules:15 x 3 Reps x 16 Intervals1:00 RestPSN/PCL&J/THChoose load heavier than last time
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Wed 14

Wednesday, July 14, 2021

Gross Strength  DL/PJ: 10 x 2 OTM 10 Minutes WOD  Kelly5 rounds for time of:Run 400 metersBox Jump: 30 (24”/20”)Wall Ball: 30 (#20/#14) 
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Tue 13

Tuesday, July 13, 2021

Gross Strength  BSQ/BP: 10 x 2 OTM 10 Minutes WOD  DL: 50 (#135/#95)Thruster: 40Power Snatch: 30Burpee: 20Dip: 10 For time
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Mon 12

Monday, July 12, 2021

WOD 5 Frans TH:  #75/#55Jumping Pull Up21, 15, 9 for time3:00 Cap/1:00 Rest5 Rounds
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Sun 11

Sunday, July 11, 2021

Gross Strength  RDL/PP: 10 x 2 OTM 10 Minutes WOD  Run: 100MDouble Swing: 3 (24kg/16kg)Double Clean: 3Double FSQ: 3Double Jerk: 3AMRAP: 7 MinutesRest 3:00 Three Rounds
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Sat 10

Saturday, July 10, 2021

Gross Strength  BSQT/P: 10 x 1 OTM  WOD  Wall Ball: 20 (#20/#14)Bar MU: 105 Rounds for time
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Fri 9

Friday, July 9, 2021

Gross Strength  SDL/NGBP: 10 x 1 OTM WOD  Grace (Squat Clean)Clean and Jerk: 30 for time (#135/#95) Then Complete 1K Row – Your time is when you finish…
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Wed 7

Wednesday, July 7, 2021

Gross Strength  FSQ/PJ: 10 x 1 OTM WOD  Sprint: 1005 BurpeesAMRAP: 10 MinutesRest 3:00CindyAMRAP: 10 MinutesTwo scores
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Tue 6

Tuesday, July 6, 2021

Gross Strength  DL/BP: 10 x 1 OTM WOD  DU: 100HSPU: 50T2B: 40Shoulder To Overhead: 30 (#155/#105)Walking Lunge 90’ w/BarbellFor time
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Mon 5

Monday, July 5, 2021

Gross Strength  N/A WOD  DL: 15 (#315/#205Box Jump: 15 (30”/24”)3 Rounds for time
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Sun 4

Sunday, July 4, 2021

Gross Strength  BSQ/PP: 10 x 1 OTM WOD  CL: 3 (#225/#155)Sprint 1007 Rounds for time
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Sat 3

Saturday, July 3, 2021

Gross Strength  Establish 2RM Bench Press (Narrow grip) WOD  Row: 500Run: 400Burpee: 30KB FSQ: 20 (32kg/24kg) MU: 10For time
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Fri 2

Friday, July 2, 2021

Gross Strength  Clean and Jerk OTM 20 (Work-up HAP) WOD  PSN: 3 (#135/#95) Push-up: 6Wall Ball: 9 (#20/#14) AMRAP: 3:00Rest 1:005 Rounds
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Thu 1

Thursday, July 1, 2021

Gross Strength  Front Squat 10 x 1 (@2RM) WOD  Thruster (DB #50/#35)Pull UpBall Slam (#30/#20) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time
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