Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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September 2023
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Fri 29

Friday, September 29, 2023

Gross Strength  BSQ 5 x 2 E2M (@90%+ of 2RM) WOD  Double Under: 50 AbMat: 40DB Push Press: 30 (#35/#25) 3 Rounds
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Tue 26

Tueday, September 26, 2023

Gross Strength  OHS 10 x 1 OTM (@90%+ of 1 RM) WOD  Cindy or Mary – If you have gotten over 25 rounds for Cindy, do Mary (Strict…
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Mon 25

Monday, September 25, 2023

Gross Strength  SDL 5 X 3 E2M (HAP) WOD  Partner WOD P1/P2Air Squat 2 to 20 by 2 Push-Up 1 to 10 by 1 Swing 2 to 20…
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Sun 24

Sunday, September 24, 2023

Gross Strength  P 5 x 5 E2M(Set 5 RM) WOD  Wall Ball: 25 (#20/#14)Bar MU: 5 (C2B or Scale w/Band if no BMU) Row: 500M3 Rounds for time
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Sat 23

Saturday, September 23, 2023

Gross Strength  FSQ 10 x 10 E2M GVT(@60% of 1 RM) WOD  Max Reps :45/:15 Rest x 4 RoundsFront Squat (#115/#75) Toes to Bar Push-Press
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Wed 20

Wednesday, September 20, 2023

BSQ 7 x 3 E2M (HAP) WOD  Max Reps 1:00/Rest 1:00 x 3 Rounds – Alternate Exercises Power Clean and Jerk (#135/#95)Burpee over the bar
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Tue 19

Tueday, September 19, 2023

Gross Strength  RDL 5 x 2 E2M(@ 90% of 2RM) WOD  WZA Qual #3For Time 15-20-25Cal Row` Wallballs (20,14lb) (10ft) C2B Pull-upsBox Jump Overs (30, 24in) Alt. DB…
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Mon 18

Monday, September 18, 2023

Gross Strength  PP 10 x 2 OTM(@ 90% of 2RM) WOD  HelenRun: 400M American Swing: 21 (24kg/16kg) Pull-Up: 123 Rounds for time
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Sun 17

Sunday, September 17, 2023

Gross Strength  OHS 5 x 8 E2M(Set 8 RM) WOD  WZA Qual #115 Minute AMRAP 10-8-6-4-2 Front Squats Lat. OTB Burpees T2B Round 1 – 95, 65 Round…
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Sat 16

Saturday, September 16, 2023

Gross Strength  SDL 10 x 1 OTM(HAP) WOD  Front Squat (#185/#120)Ring Push-Up10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time
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Wed 13

Wednesday, September 13, 2023

DL 10 x 10 E2M GVT(@60% of 1RM) WOD  :20/:10 x 24 IntervalsDeadlift (#225/#155)Push Press (#115/#75)Pull-UpCycle through exercises
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Mon 11

Monday, September 11, 2023

Gross Strength  BSQ 5 x 8 E2M(Set 8RM) WOD  Pull-Up: 5Push-Up: 10Wall Ball: 15 (#20/#14)15 Rounds for time
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Sun 10

Sunday, September 10, 2023

Gross Strength  RDL 7 x 3 E3M(HAP)Double Under practice after completion of RDL for 1:00 WOD  Thruster (#115/#75)Toes to BarRow (Calories)21, 15, 9 for time
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Fri 8

Friday, September 8, 2023

Gross Strength  OHS 10 x 2 OTM(@90% of 2RM+) WOD  Run: 100MMU: 2 (Sub 4 Strict Pull-Up/4 Strict Dips if no MU)AMRAP: 12 Minutes
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Thu 7

Thursday, September 7, 2023

Gross Strength  SDL 5 x 8 E2M(Set 8RM) WOD  Double Under: 30Jump Lunges: 20Ring Push-Up; 10AMRAP: 12 Minutes
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Wed 6

Wednesday, September 6, 2023

Gross Strength  P 10 x 1 OTM (HAP) WOD  Power Snatch: 50 (#95/#65)Chest to Bar: 40Overhead Squat: 30Burpee over Bar: 20Bar MU: 10 (Or 10 More C2B)For time
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Tue 5

Tuesday, September 5, 2023

Gross Strength  FSQ 5 X 3 E2M(@90%+ of 3RM) WOD  Run: 400Push Press (#115/#75)3 Rounds (30, 20, 10 for PP Reps)
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Mon 4

Monday, September 4, 2023

Gross Strength  DL 5 x 5 E2M (Set 5RM) WOD  Dumbbell Thruster: 3 (#50/#35)Burpee Box Step Over: 6Box Jump: 9AMRAP: 10 Minutes
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Sun 3

Sunday, September, 3, 2023

Gross Strength  BP 10 x 10 E2M GVT(@60% of 1RM) WOD  Power Clean (#155/#105)Bent Over Row21, 15, 9 for time
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Sat 2

Saturday, September 2, 2023

Gross Strength  BSQ Set 1 RM  WOD  Row: 2k PRRun 1 Mile for timeTrack 2k and 1 Mile as well as total time.  
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Fri 1

Friday, September 1, 2023

Gross Strength  RDL 5 x 8 E2M(Set 8RM) WOD  Bike of Choice: 25 CaloriesMax Push-ups (When you break, back on the bike)AMRAP: 10 Minutes 
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