Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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April 2024
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Mon 29

Monday, April 29, 2024

Gross Strength  FSQ 10 x 1 OTM(@90%+ of 1 RM) WOD  Wall Ball: 30 (#20/#14)Push-up: 20Burpee: 10Run: 200AMRAP: 20 Minutes
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Sun 28

Sunday, April 28, 2024

Gross Strength  DL 7 x 1 E2M (HAP) WOD  Front Squat: 7 (#155/#105)HSPU: 7T2B: 7AMRAP: 7:00
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Sat 27

Saturday, April 27, 2024

Gross Strength  BP 5 x 10 E3M(Set 10RM) WOD  Muscle Up: 10 (Or C2B)Thruster: 20 (#115/#75)3 Rounds for time 
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Fri 26

Friday, April 26, 2024

Gross Strength  BSQ 10 x 2 OTM(90%+ of 2RM) WOD  :30 Work/:30 Rest x 21Row – CaloriesPush Press (95/#65)Swing (24kg/16kg)Cycle through
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Thu 25

Thursday, April 25, 2024

Gross Strength  RDL 5 x 8 E3M(Set 8RM) WOD  Bike Calories: 25Air Squat: 25AbMat: 255 Rounds for time
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Wed 24

Wednesday, April 24, 2024

Gross Strength  PP 5 x 3 E3M(Set 3RM) WOD  Power Clean and Jerk: 7 (#135/#95)Burpee: 9Push-up: 11AMRAP: 12 Minutes
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Tue 23

Tuesday, April 23, 2024

Gross Strength  OHS 10 x 3 OTM(HAP) WOD  Box Jump (24”/20”)Sumo Deadlift High Pull (#95/#65)Pull-up21-15-9 for time 
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Mon 22

Monday, April 22, 2024

Gross Strength  SDL 5 x 5 E3M(Set 5RM) WOD  Run: 200MWall Ball: 10 (#20/#14)Ball Slam (#30/#20)AMRAP 12 Minutes
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Sun 21

Sunday, April 21, 2024

Gross Strength  P 10 x 1 OTM(HAP) WOD  Goblet Squat: 50 (#35/#35)Toes to Bar: 30Rest 3:003 Rounds
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Sat 20

Saturday, April 20, 2024

Gross Strength FSQ 7×1 E2M(Set 1RM) WOD Run: 400M Double Under: 100 Pull-up: 254 Rounds for time
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Fri 19

Friday, April 19, 2024

Gross Strength DL 5×10 E3M(Set 10RM) WOD Row: 500MSingle Arm DB Jerk: 10R/10L (#50/#35)3 Rounds for time
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Thu 18

Thursday, April 18, 2024

Gross Strength BP 10×2 OTM(HAP) WOD OHS: 10 (#115/#75) AbMat Sit: 20Bike of Choice: 30 Calories 3 Rounds for time
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Tue 16

Tuesday, April 16,2024

Gross Strength RDL 5×3 E3M(HAP) WOD :20/:10 x 8/Rest 1:00 Air Squat Push-up BurpeeDo Not Cycle Through – Scores are total reps for each exercise
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Mon 15

Monday, April 15, 2024

Gross Strength PP 10×3 OTM(@90+ of 3RM) WOD Lunge 60’Ring Row: 15 Lunge 60’ Toes to Bar: 10 AMRAP: 12 Minutes
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Sun 14

Sunday, April 14, 2024

Gross Strength OHS 5x5E3M (Set 5RM) WOD Five Frans Thruster (#75/#55) Jumping pull up21, 15, 9 for time 4:00 Cap, 1:00 Rest – 5 Rounds
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Sat 13

Saturday, April 13, 2024

Gross Strength  SDL 10 x 1 OTM(@90%+) WOD  Row: 1000MRun: 800MPower Clean: 30 (#135/#95)For time
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Fri 12

Friday, April 12, 2024

Gross Strength  P 7 x 1 E2M(Set PR) WOD  Sumo Deadlift High Pull: 12 (#115/#75)Push Press: 10Muscle Up: 55 Rounds for time
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Thu 11

Thursday, April 11, 2024

Gross Strength  FSQ 5 x 10 E3M(Set 10RM) WOD  Burpee Box Jump: 12 (24”/20”)Double Under: 503 Rounds for time
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Wed 10

Wednesday, April 10, 2024

Gross Strength  DL 10 x 2 OTM(HAP) WOD  Strict HSPU: 3C2B: 6OHS: 9 (#135/#95)Row 12 CalAMRAP: 16 Minutes
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Tue 9

Tuesday, April 9, 2024

Gross Strength  BP 5 x 8 E3M(Set 8RM) WOD  Power Clean and S2O (#155/#105)Bar Muscle Up21, 15, 9 for time
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Mon 8

Monday, April 8, 2024

Gross Strength Back Squat 3-3-3-3-3 WOD 3 rounds for time of: Run, 400 m 50 Air Squats 25 Pull-ups
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Sun 7

Sunday, April 7, 2024

Gross Strength 5 rounds for max reps of: max rep Power Cleans, 135/95 lbs, 1 min Rest 1 min WOD 5-4-3-2-1 reps, for time of: Thruster, 185/120 lbs…
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Sat 6

Saturday, April 6, 2024

Gross Strength PP 5 x 5 E3M (Set 5RM) WOD Hang Snatch: 3 #115/#75) Bar MU: 6 HSPU: 9 AMRAP: 12 Minutes    
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Fri 5

Friday, April 5, 2024

Gross Strength OHS 10 x 1 OTM (HAP) WOD Sprint 100M OTM 10 Minutes Burpee: 3 Sprint 100M OTM 10 Minutes
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Thu 4

Thursday, April 4, 2024

Gross Strength SDL 7 x 1 E2M (@90%+) WOD Row: 1000M Then DB Push Press: 25 (#35/#25) Air Squat: 50 4 Rounds
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Wed 3

Wednesday, April 3, 2024

Gross Strength P 5 x 10 E3M (Set 10RM) WOD Cindy 10 Minutes Then Mary 10 Minutes (or continue Cindy if Mary is too technical)
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Tue 2

Tuesday, April 2,2024

Gross Strength FSQ 10 x 2 OTM (HAP) WOD Power Clean and Jerk: 10 (#155/#105) Double Under: 50 4 Rounds for time
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Mon 1

Monday, April 1, 2024

Gross Strength DL 5 x 8 E3M (Set 8RM) WOD :20/:10 x 24 Swing (24kg/16kg) Ball Slam AbMat Sit-up Cycle through  
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