Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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December 2022
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Sat 31

Saturday, December 31, 2022

Gross Strength  PP 5 x 8 E2M (Set 8RM) WOD  WOD #1 Baseline Set PRRow: 500Squat: 40Sit Up: 30Push Up: 20Pull Up: 10For time Then WOD #2Power Clean…
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Fri 30

Friday, December 30, 2022

Gross Strength  OHS 10 x 1 OTM (@90% or above of 1RM) WOD  Box Jump 15 (24”/20”)American Swings: 10 (32kg/24kg)Bar MU: 5AMRAP: 20 Minutes
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Thu 29

Thursday, December 29, 2022

Gross Strength  SDL 5 X 3 E2M (HAP) WOD  Bench Press (#115/#75): Max Reps – 1:00Rest 1:00 Row: Max Calories – 1:00Rest 1:00Air Squat – Max Reps –…
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Wed 28

Wednesday, December 28, 2022

Gross Strength  P 5 x 5 E2M (@90% or above of 5RM) WOD  Double Under: 100Toes to Bar: 12Ring Dip: 10AMRAP: 12 Minutes
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Tue 27

Tuesday, December 27, 2022

Gross Strength  FSQ 10 x 10 E2M GVT (@70% of 2RM) WOD  Row: 250MMax Reps TH (#95/#65)Every 2:00 Minutes – Rest 1:005 Rounds
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Mon 26

Monday, December 26, 2022

Gross Strength  DL Set 1 RM   WOD  Row: 250MWall Ball: 20 (#20/#14)Every 3:00 Minutes for 5 Intervals
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Sat 24

Saturday, December 24, 2022

Gross Strength  BSQ 7 x 3 E2M (HAP) Christmas eve WOD:  12 Days of Christmas1 – Clean & Jerk (155/105)2 – Air Squats3 – Push Press (155/105)4 –…
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Fri 23

Friday, December 23, 2022

Gross Strength  RDL 5 x 2 E2M (HAP) WOD  Air Squat: 30Toes to Bar: 20Dumbbell Push Press: 30 (#35/#25)5 Rounds for time 
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Wed 21

Wednesday, December 21, 2022

Gross Strength  OHS 5 x 8 E2M (set 8RM) WOD  DT5 rounds for time of:155/105-lb. deadlifts, 12 reps155/105-lb. hang power cleans, 9 reps155/105-lb. push jerks, 6 reps
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Tue 20

Tuesday, December 20, 2022

Gross Strength  SDL 10 x 1 OTM (@90% of 1RM) WOD  Swing (24kg/16kg)Wall Ball (#20/#14)50, 40, 30, 20, 10 for time
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Mon 19

Monday, December 19, 2022

Gross Strength  P 5 X 3 E2M (@90% of 3RM) WOD  Bike of Choice(c) Box JumpRow (c) Push-up21, 18, 15, 12, 9, 6, 3 for time
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Sun 18

Sunday, December 18, 2022

Gross Strength  FSQ 5 x 5 E2M (Set 5RM) WOD  Snatch (#155/#105)Bar MU (Pull-Up if no BMU)Row (Calories)21, 15, 9 for time
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Fri 16

Friday, December 16, 2022

Gross Strength  BP Set 1 RM (@90% of 1RM) WOD  With a 12 Minutes Running ClockRow: 2k for time ThenMax Reps Air Squat with remaining time
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Thu 15

Thursday, December 15, 2022

Strength BSQ 5 x 8 E2M (Set 8RM) WOD Overhead Walking Lunge: 20M (DBs #35/#25) DB Cluster: 10 Rest :30 AMRAP: 15 Minutes
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Tue 13

Tuesday, December 13, 2022

Strength PP 5 x 2 E2M (@95% of 2RM) WOD Sumo Deadlift High Pull (#115/#75) Push Press Hang Power Clean Front Squat 21, 15, 9 for time
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Mon 12

Monday, December 12, 2022

Strength OHS 10 x 2 OTM (@95% of 2RM) WOD With a 20 Minutes Running Clock:  Run: 200M Burpee: 10 Rest 1:00
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Sun 11

Sunday, December 11, 2022

Strength SDL 5 x 8 E2M (Set 8RM) WOD Dumbbell SN: 20 (1/1 x 10 – #50/#35) Toes to Bar: 10 HSPU: 10 3 Rounds for time
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Fri 9

Friday, December 9, 2022

Gross Strength  FSQ 5 X 3 E2M (@90% of 3RM) WOD  H2H Swing: 20Push-up: 10Goblet Squat: 20Toes to Bar: 104 Rounds for time
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Thu 8

Thursday, December 8, 2022

Gross Strength  DL 5 x 5 E2M (HAP) WOD  Box Jump (24”/20”)Push Press (#50/#35)Bent Over Row30, 20, 10 for time
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Tue 6

Tuesday, December 6, 2022

Gross Strength  BSQ Set 1 RM  WOD  DL/CL/FSQ/J (#225/#155)AMRAP: 20 Minutes – Load to at a level when you struggle to get 30 rounds.
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Mon 5

Monday, December 5, 2022

Gross Strength  RDL 5 x 8 E2M (Set 8RM) WOD  Bike of Choice (Calories)Flip Squat (24kg/16kg)30, 25, 20, 15, 10, 5 for time
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Sun 4

Sunday, December 4, 2022

Gross Strength  PP 7 x 3 E2M (Set 3RM) WOD  Max Reps :45/:15 Rest x 12Wall Ball (#20/#14)Ring RowAlternating Intervals
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Sat 3

Saturday, December 3, 2022

Gross Strength  OHS 5 x 2 E2M (@90% of 2RM) WOD  Bike of choice: 25CHang Power Clean: 10 (#95/#65)Push Jerk: 10Burpee over Bar: 104 Rounds for time
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Fri 2

Friday, December 2, 2022

Gross Strength  SDL 10 x 2 OTM (@90% of 2RM) WOD  Double Under: 100Power Snatch: 10 (#135/#95)3 Rounds for time 
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Thu 1

Thursday, December 1, 2022

Gross Strength  P 5 x 8 E2M (Set 8RM) WOD  Box Jump (24”/20”)Swing (24kg/16kg)Ring Push-up21, 15, 9 for time 
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