Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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December 2024
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Sun 29

Sunday, December 29, 2024

Gross Strength  BSQ Set 1 RM WOD  Regional WOD 11.321-15-9 reps for time of:Deadlift (315/205lbs)Box jump (30”/24”)
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Fri 27

Friday, December 27, 2024

Gross Strength  DL 10 x 3 OTM(HAP) WOD  Front Squat (#95/#75)Toes to Bar21, 15, 9, 9, 15, 21 for time
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Thu 26

Thursday, December 26, 2024

Gross Strength  BP 5 x 5 E3M(Set 5RM) WOD  Swing (24kg/16kg)Dumbbell Push Press (#35/#25)AbMat50, 40, 30, 20, 10 for time
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Wed 25

Wednesday, December 25, 2024

Gross Strength  BSQ 10 x 1 OTM(Work-up) WOD  Wall Ball: 100 (#20/#14)ThenSDLHP: 12 (#115/#75)S2O: 105 Rounds for time*Total time for both elements. 
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Tue 24

Tuesday, December 24, 2024

Gross Strength  RDL 7 x 1 E2M(HAP) WOD  AMRAP 15 Minutes Power Clean: 9 (#115/#75)Push Press: 12Bike of Choice: 15 Calories
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Sat 21

Saturday, December 21, 2024

Gross Strength  SDL 5 x 8 E3M(Set 8RM) WOD  Weighted Box Step Up: 20 (1/1 x 10 – 2 Dumbbells, #35/#25, 20” Box)Push Press: 20Toes to Bar: 205…
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Thu 19

Thursday, December 19. 2024

Gross Strength  FSQ 10 x 3 OTM(HAP) WOD  Hand to Hand Swing: 30 (24kg/16kg)Muscle Clean and Press: 20 (#75/#55)Bar MU: 103 Rounds for time
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Wed 18

Wednesday, December 18, 2024

Gross Strength  DL 5 x 5 E3M(Set 5RM) WOD  Bike: 50 Calories*Push Press: 30 (#95/#65)5 Rounds for time*Bike of choice
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Tue 17

Tuesday, December 17, 2024

Gross Strength  BP 10 x 1 OTM(@90%+ of 1RM) WOD  Power Clean and Jerk (#135/#95)Max Reps 1:00Rest 1:00BurpeeMax Reps 1:00Rest 1:005 Rounds (Score each interval)
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Mon 16

Monday, December 16, 2024

Gross Strength  BSQ 7 x 1 E2M(HAP) WOD  Medicine Ball Clean Wall Ball: 10 (#20/#14)AbMat: 20Walking Lunge: 30 StepsAMRAP: 20 Minutes
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Wed 11

Wednesday, December 11, 2024

Gross Strength  P 10 x 3 OTM(HAP) WOD  Buy in: TGU (24kg/16kg) 1/1 x 10ThenBar MU: 7Ring Push-up: 14Row: 7503 Rounds for time
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Tue 10

Tuesday December 10, 2024

Gross Strength  FSQ 5 x 5 E3M(Set 5RM) WOD  Run: 400MGoblet Squat: 15 (#50/#35)Pull-up: 15Dip: 154 Rounds for time
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Mon 9

Monday, December 9, 2024

Gross Strength  DL 10 x 1 OTM(@90%+ of 1RM) WOD  Burpee Box Jump Over: 10 (24”/20”)Push Press: 10 (#135/#95)Dip: 55 Rounds for time
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Sun 8

Sunday, December 8, 2024

Gross Strength  BP 7 x 1 E2M(HAP) WOD  Wall Ball: 12Power Clean + 2 Lunge Step (#135/#95): 6Muscle Up: 3AMRAP: 12 Minutes
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Fri 6

Friday, December 6, 2024

Gross Strength  RDL 10 x 2 OTM(HAP) WOD  Devils Press (#50/#35) + Box Step over (#24”/20”)Max Reps in 7:00
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Thu 5

Thursday, December 5, 2024

Gross Strength  PP 5 x 8 E3M(Set 8RM) WOD  Swing: 20 (24kg/16kg)Ball Slam: 10 (#30/#20)Bear Crawl: 20MAMRAP: 15 Minutes
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Wed 4

Wednesday, December 4, 2024

Gross Strength  OHS 5 x 3 E3M(HAP) WOD  Wall Ball: 20 (#20/#14)Toes To Bar: 15Deadlift: 10 (#225/#155)4 Rounds for time Then Max Clean in 3:00#225/#155 (Two scores, time…
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Tue 3

Tuesday, December 3, 2024

Gross Strength  SDL 10 x 3 OTM(HAP) WOD  With a running 12-minute clock:Complete 8 Rounds of CindyThenUse the remaining time, set max Snatch The score is 240 +…
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Mon 2

Monday, December 2, 2024

Gross Strength  P 5 x 5 E3M(Set 5RM) WOD  Clean and Jerk: 10 (#135/#95)AbMat: 205 Rounds for time 
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Sun 1

Sunday, December 1, 2024

Gross Strength  FSQ 10 x 1 OTM(HAP) WOD  Row: 2000MPistol: 50 (1/1 x 25) – Lunge Steps if no pistol)Bar MU: 30 (C2B if no BMU)For time
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