July 31, 2026

Daily score: 7 

 2- Handstand + pressing upper

30 min self directed warm ups. include new positional drills, old gymnastics bodies, and maybe things like bail outs or cartwheels.

Done

+
A. Bench press; build to an 8 rep max

100

B. Strict press; build to a 5 rep max

85

+
15 min amrap:
20 sec ring plank hold
10 sec side star plank per side
20 sec shoulder extension plank
10 sec L-sit

6 rounds +20 +10 +20

+
50 band overhead tricep extensions
30 band face pulls
3 min easy ski erg
x3 rounds

Done

Did this in 90 degree heat after a riding lesson.  HS work is a little rusty but improved as I went.  Bench and press felt great on rested arms.  Bands definitely gave a burn.  Legs a little sore from yesterday but not terrible.  Winging tomorrow!  Thanks!

July 30, 2026

Daily score: 8

1- Leg Strength

A1. Low bar box squat; 6, 6, 6; rest 1 min

125/135/135

A2. Rear foot elevated split squats; 12x3/side; rest 1 min

Done with 20’s

A3. Barbell hip thrusts; 24, 24, 24; rest as needed to recovery

Done with 85

+
3 sets:
200 foot sled drag (50 forward/50backward x2)
10 burrpee broad jumps
100 feet heavy farmers carry
rest as needed to recovery

1: 4:03 (sled plus 135, handles plus 140)

2: 4:08 (plus 160, plus 140)

3: 4:05 (plus 160, plus 140)

+
B1. Side plank overarch; 10 reps x3/side; rest as needed

Done

B2. Arch body rocks; 30 sec x3; rest as needed

Done

It had been so long since I did this I thought I’d start here again.  Having rested legs felt great.  Seemed easier than last time.  Great combo of movements, fun challenge.  Arch body actually felt great on my back at the end.  I’m sure I’ll be sore!  So good to be back at it.  Thanks! 

July 18, 2026

Daily score: 5 (hungover and tired)

A1. Low bar box squat; 6, 6, 6; rest 1 min 

125/125/135

A2. Rear foot elevated split squats; 12x3/side; rest 1 min

Done with 20#/hand

A3. Barbell hip thrusts; 24, 24, 24; rest as needed to recovery

Done unbroken with 85#

+
3 sets:
200 foot sled drag (50 forward/50backward x2)
10 burrpee broad jumps
100 feet heavy farmers carry
rest as needed to recovery 

Sled plus 115/125/140

Handles plus 140 for all 3

3:32/3:45/3:30

+
B1. Side plank overarch; 10 reps x3/side; rest as needed
B2. Arch body rocks; 30 sec x3; rest as needed

Done

We went to the Chris Stapleton concert and stayed downtown last night.  It was so fun but definitely feeling stunned and a bit hungover today.  Struggled to motivated for this but felt better as I went. Legs felt tight but handled everything.  Burpee broad jumps definitely woke me up.  Thanks!

July 13, 2026

Daily score: 8

 #12 - Handstand drills + pulling upper / landmine

A. Split jerk; 1 rep on the 20 sec x20 reps @7/10 RPE; focused on strong lockout and finish position. Switch legs per rep

Done with 95

B. Landmine clean and jerk; 9 reps x3/side; rest as needed

Bar +35 x9/side x2

Bar +45 x9/side x1

C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 15-20 min

Thoracic bridge 

+
12 min emom:
1- 25 sec side plank per side
2- 35 sec hanging L hoid (bent knee if needed)
3- 45 sec sandbag bear hug march
4- 50 sec sorensen hold

Done with 100# sand bag

+
15 min EMOM:
1- 20 sec double DB side bends
2- 30 sec hollow body rock
3- 2- sec copenhagen plank/side

Done with 50# dbs

Such a fun workout.  Love split jerks and land mine work.  And the thoracic bridge just makes my body feel good all week long.  I don’t so much love doing it as I do how it makes me feel after.  Core is feeling strong too.  Thanks!

July 12, 2026

Daily score: 7

#11 - Strongman, Reactivity, hand eye coordination, movement complexity

A. Tennis ball juggling drills 10-15 min - send best number of throws trying to keep three balls in the air simultaneously.

I got an extra throw or two, starting to feel the rhythm

B. Alterate arm throw and catch into wall - 5-10 min (throw with right hand into wall, then switch stance and catch with left hand and throw it back. alternate back and forth)

Done

C. KB clean and jerk; 10 reps x5/side; rest 1 min bw sides

Done with 35

D. Sandbag kang squats; 10 reps x5; rest 90 sec

Done with 100

E. sled drag; 3 min continuous x2; rest as needed to full recovery bw sets (heel toe hamstring pulls)

Sled plus 90

Having fun with the juggling.  Feels so good to get even a little better.  Love the sled work too.  Spent the rest of the day outdoors doing projects and with the horses.  So good to not be at work.  Thanks!

July 8, 2026

Daily score: 8

 #10 - Handstand + pressing upper

20 min self directed

Done

+
15 min gymnastics bodies regression cycle --> go back as you did last week and review some previous checkpoints you worked through

Done

+
A1. Amrap (-2) TTB x3; rest 75 sec

6/7/7

A2. Amrap (-2) ring push ups x3; rest 75 sec

12/13/13

A3. Ring rows; amrap (-2) x3; rest 75 sec

20/20/19

B1. Elbow on knee external rotations; 12-15x3/side; rest 30 sec

12# x13/side x3

B2. Hollow body PVC in band straight arm lat pull downs; 20 reps x3; rest 30 sec

Done 

+
Ski erg sprint 15 sec @100%
rest 30 sec
x2 sets

12 cals total

Struggled with the handstand work today but I’m sure it helped build some better strength in a better position.  I’ll video more next week.  Glutes still sore.  Everything else went smoothly.  Going in a trail horse ride today!  Thanks!

July 5, 2026

Daily score: 4 (smoked from lack of sleep/stress)

#9 - Leg Strength

A. Low bar box squat; 5x5; rest 90 sec
* same weight as last week on less rest or slightly heavier

145/145/150/155/155

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min
* goblet hold this week heavier than last week

Done with 20#

B2. Skater jumps; 12 reps x3; rest as needed

Done

+
For time:
150 hip thrusts 95#
* mandatory 30 sec rest between set breaks

6:50

+
C1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

8/8

C2. Band ankle inversion/eversions; 45 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

I have a pretty busy week and despite being tired I wanted to get this workout in.  And surprisingly, it felt good.  I think I still had rage in my veins from the previous night I need to get out.  Squats felt solid.  I think the hip thrusts for time is what did a real number on my glutes.  It’s Wednesday now, three days later and I’m still sore!  Left more side than right.  Probably didn’t help that I spent the last two days stuck in an OR.  Moving around today helps a lot.  Thanks!