Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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January 2026
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Fri 30

Friday, January 30, 2026

Gross Strength BP 7 x 5 E3M(Set 5RM) WOD  Wall Walk: 7Pistol: 14 (1/1 x 7)Push Press: 21 (#75/#55)AMRAP: 15 Minutes
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Thu 29

Thursday, January 29, 2026

Gross Strength BSQ 10 x 1 OTM (@90%+ of 1RM) WOD  Box Jump: 10 (24”/20”)Sumo Deadlift High-pull: 10 (#95/#65)5 Rounds for time  
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Wed 28

Wednesday, January 28, 2026

Gross Strength PCL 5 x 5 E3M(Work to heaviest 5 Rep TNG) WOD  :30 Work/:30 Rest x 16 IntervalsAir SquatPush-UpPull-upAbMatMax effort each interval, cycle through
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Tue 27

Tuesday, January 27, 2026

Gross Strength PP 5 x 10 E2M(Set 10 RM) WOD  Deadlift (#185/#120)Hang CleanPush JerkAMRAP: 20 Minutes
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Sun 25

Sunday, January 25, 2026

Gross Strength SDL 10 x 2 OTM(#90% of 1RM) WOD   Front Squat (#115/#75)Toes to BarRing Row (Set rings to Height of 20” Box – Place heels on box,…
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Fri 23

Friday, January 23, 2026

Gross Strength  FSQ 7 x 3 E3M(HAP) WOD  :30 Work/:30 Rest x 15 IntervalsDeadlift (#225/#155)Bench Press (#135/#95)Bent Over Row (#135/#95)
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Thu 22

Thursday, January 22, 2026

Gross Strength  DL 7 x 5 E3M(All reps near 90% of 5RM) WOD  Box Jump: 15 (24”/20”)Ball Slam: 15 (#30/#20)AbMat: 15AMRAP: 20 Minutes
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Tue 20

Tuesday, January 20, 2026

Gross Strength  BSQ 5 x 5 E3M(Set 5 RM, Set one, 92% of former 5 RM.  Set 2, 97-98% of former 5RM. Set 3, = former 5RM.  Sets 4 and…
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Mon 19

Monday, January 19, 2026

Gross Strength PCL 5 x 10 E2M(Do a couple of warm-up sets, the sets should be unbroken, then add weight over the 5 sets, the goal would be…
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Sat 17

Saturday, January 17, 2026

Gross Strength  OHS 10 x 2 OTM(HAP) WOD  Wall Ball: 20 (#20/#14)Bike or Row Calories: 15Pull-up: 10AMRAP: 20 Minutes
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Thu 15

Thursday, January 15, 2026

Gross Strength  P 7 x 3 E3M(HAP) WOD  Power Clean: 5 (#115/#75)S2O: 5Burpee over bar: 5AMRAP: 15 Minutes 
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Wed 14

Wednesday, January 14, 2026

Gross Strength  FSQ 7 x 5 E3M(Near 5RM) WOD  Dumbbell Snatch: 12 (#50/#35 – 1/1 x 6)Goblet Hold Standing Lunge Steps: 20 (In place, touch trailing knee)AMRAP: 15…
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Tue 13

Tuesday, January 13, 2026

Gross Strength  DL 10 x 1 OTM(@90% of 1 RM) WOD  :45/:15 x 15Box Step Ups (20”)Dumbbell Push Press (#35/#25)AbMat Sit-up
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Sun 11

Sunday, January 11, 2026

Gross Strength   BSQ 5 x 10 E2M(Set PR) WOD Sumo Deadlift High Pull: 12 (#95/#65)S2O: 105 Rounds for time
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Sat 10

Saturday, January 10, 2026

Gross Strength  P: Max Reps :30 Work/:30 Rest x 10 Rounds(@50% of 1 RM) WOD  Bar Facing Burpees: 5CL&JOTM 20 (Work up to heaviest CL&J)
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Fri 9

Friday, January 9, 2026

Gross Strength  FSQ: Max Reps :30 Work/:30 Rest x 10 Rounds(@50% of 1 RM) WOD  Shuttle Sprint 20’/20’ 40’/40’SDLHP: 7 (#115/#75)S2O: 7AMRAP: 17 Minutes
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Thu 8

Thursday, January 8, 2026

Gross Strength  DL 5 x 3 E3M(HAP) WOD  Fight Gone Bad(5:00/Rest 1:00)Row: CaloriesWall Ball (#20/#14)SDLHP (#75/#55)Box Jump (20”)S2O (#75/#55)5 Rounds
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Wed 7

Wednesday, January 7, 2026

Gross Strength  BP: Max Reps :30 Work/:30 Rest x 10 Rounds(@50% of 1 RM) WOD  TH: 7 (#115/#75)DL: 14 (#225/#155)5 Rounds for time
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Tue 6

Tuesday, January 6, 2026

Gross Strength  BSQ: Max Reps :30 Work/:30 Rest x 10 Rounds(@50% of 1 RM)  WOD  DBSN: 10L (#70/#50)DBOHS: 10LDBSN: 10RDBOHS: 10RBall Slam: 15 (#30/#20)4 Rounds for time
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Mon 5

Monday, January 5, 2026

Gross Strength  RDL 10 x 1 OTM(@90 of 1RM) WOD  Buy in: TGU (24kg/16kg) 1/1 x 10ThenBar MU: 7Ring Push-up: 14Row: 7503 Rounds for time
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Sun 4

Sunday, January 4, 2026

Gross Strength  PP: Max Reps :30 Work/:30 Rest x 10 Rounds(@50% of 1 RM) WOD  PCL: 5 (#155/#105)Front Rack Lunge (In Place, backward) 1/1 x 5 (10 Steps)Bar Facing…
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Sat 3

Saturday, January 3, 2026

Gross Strength PSN: Spend 15 Minutes to establish 1RMCL&J: Spend 15 Minutes to establish 1RM WOD  Diane21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups
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Fri 2

Friday, January 2, 2026

Gross Strength SN: Spend 15 Minutes to establish 1RMPCL: Spend 15 Minutes to establish 1RM  WOD  Grace (Squat Clean)Clean and Jerk (#135/#95): 30 for time
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Thu 1

Thursday, January 1, 2026

Gross Strength SDL: Spend 15 Minutes to establish 1RMPJ: Spend 15 Minutes to establish 1RM WOD  AnnieDouble UnderSit-Up50, 40, 30, 20, 10 for time
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