April 5, 2026

Daily score: 8

#3 - Jump + KB + power machines
A. Speed step jump ropes; max reps in 30 sec x6; rest 2 min

58,64,64,64,63,69

B. Lateral box jump; 16 reps 20" (step off other side); x3; rest as needed

Done

C1. Single arm cross body KBS; 10 reps x3/side; rest as needed
https://www.youtube.com/watch?v=_KkVdFti8Lo (first movement)

Done with 35

C2. Turkish get ups; 3 slow controlled reps x3/side; rest as needed

Done with 35

D. Seated DB rotational twists; 24 reps x3; rest as needed

Done with 25

+
Every 2 min x6 sets (3/each)
odd- 4 sandbag to shoulder + 4 cal ski sprint
even- 6 lateral burpees over row + 4 cal row sprint

Done, 70# sandbag 

Anterior ankles/shins a bit sore next day.  This was a fun session.  Enjoyed the new challenges.  Love all the lateral core work.  Super fun to love the sandbag again.  Feeling good!

April 4, 2026

Daily score: 8

#2 - Core + Upper Body

Gymnastics hs

3/4/3/4/7

+
A. Strict press; build to a 8rm

75

B. Push press; 5 reps on the 90 sec x5 sets @weight from A

Done

C. Single arm DB split jerk; 10 alt'ing reps x3; rest as needed (opposite leg goes forward as hand has DB, then switch)

40/45/50

D. Kipping pull ups; 5 reps x3-6 sets; rest as needed

Done x3

+
15 min amrap:
10 DB bicep curls
10 OH tricep extensions
10 ring rows
10 push ups

6 rounds

15’s on the bi/tri’s

Struggled with the HS, happy I got a bit longer on the last one.  Strict press felt strong.  The push press felt really easy with that weight and that much rest.  Single arm split jerk maybe a little crazy with the 50#.  Not so much that it was too heavy but the head of it is so big it got weird.  I think I can smooth it out next week though.  It’s been so long since I did kipping pull ups!  Wow.  Definitely had the strength but the swinging felt like a little strain on the back of my left shoulder so I did just threes sets and it’s totally fine.  But my kipping coordination does need some work, felt stiff.  Amrap was great.  Had to break up the bi/tri’s and push ups in the second half, quick pauses.  Thanks!

April 1, 2026

Daily score: 8

Workout:

#1 - Single leg strength
A1. Extended ROM calf raises @2222; amrap (-2) x3; rest 90 sec

14/18/18

A2. Single leg landmine hip thrusts; 10 reps w/ 2 sec pause at the top of each rep x3; rest 90 sec

Bar +30 x3

B1. Double KB OH reverse lunges @2020; 16 alt'ing reps x2; rest 1 min

Done with 26’s

B2. Goblet hold cossack squats; 12 alt'ing reps x2; rest 1 min

Done with 20

C1. Single leg split stance deadlifts; 10 reps x3/side; rest as needed
https://www.youtube.com/shorts/hbvyUrVTYBI

Done with 85

D1. Single leg sorensen hold; 30 sec x3/side; rest as needed

Done

D2. Alternating cross body toe touch V-ups; 20 alt'ing reps x3; rest as needed

Done

Little sore the next day, even some in the abs.  Really enjoyed this workout.  Those split stance DLs were super interesting.  Required some balance and worked all the things.  Also really enjoyed the v-up variation.  Thanks!

March 30, 2026

Daily score: 8

1) HS:

5/6/5/3/3

+ for time:

5’ bike at 7/10 effort

20 alt squat to Russian step up 20” with 14# mb

30/30 single arm plank

10/side pistols to box at parallel with 10# goblet hold

8 ghd sit ups @2020

3 wall walks

5’ jog 100 steps/walk 100

3 wall walks 

8 ghd sit ups @2020 

10/side pistols to box at parallel with 10# goblet hold

30/30 single arm plank

20 alt squat to Russian step up 20” with 14# mb

5’ bike easy

28:36

54 cals first bike/ 36 second

Didn’t wanna go too long without working on HS.  Nothing great there but at least I’m getting solid pauses.  It was nice out so I thought a small amount of jogging and putting the bike outside sounded nice.  I don’t know where I came up with squat to Russian step ups but they were fun, holding the ball actually got kinda hard.  I have a riding lesson later too.  Thanks!

March 28, 2026

Daily score: 8

# 8- Mikko's re-test

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces

Done x3

+
Mikko's Re-test

** compare to december. 378 cals
Bike/row/ski
Started at 13/11/9
Middle was around 16/12-13/10

Last round I went all out and got 17/14/10

Total 387

Bike: 16/15/18/16/17/16/16/16/16/17

Row: 14/14/13/13/11/13/12/12/12/12

Ski: 10/10/10/10/10/9/9/10/10/10

Cals per round: 40/39/41/39/38/38/37/38/38/39

4th and 6th rounds seemed to hurt the most.  So happy I did better but of course I wanted more.  Still super cool to make progress and body really did feel good. Max HR 175, avg HR 133.  Now for spring farm chores!  Thanks!

March 24, 2026

Daily score: 8

#7 - Jump + KB + DB rotation
A. Light Tier Leaps: 4 x 15-20 reps, rest 60s.

Done

B. Light Tier Split Stance Leaps - lateral: 4 x 15 reps per lead foot, rest 60s.
https://www.youtube.com/watch?v=m3RoLddVPR0
*light tier leaps
https://www.youtube.com/watch?v=etZWDl2II9E

Done

C1. Tempo 4" Front Foot Elevated Split Squat (31x1) x 10 reps per side, rest 30s b/t sides x 4 sets, rest 30s
*35-45#/hand

Done with 35’s

C2. Seated single leg DB calf raise; 8-10x4/side; rest as needed

50x10/side

62x10/side

70x10/side

70x10/side

C3. Seated Box Jump to Tall Box x 1.1.1, rest 5s b/t jumps, x 4 sets, rest 2 minutes
*sit on 12" box and jump to a 20" box - your goal is to land as quietly as possible on the box
https://www.youtube.com/watch?v=dWlI31jZj3o

Done

+
16 min EMOM:
1- 30 sec max reps KB snatch R
2- 30 sec max reps KB snatch L
3- 30 sec max reps KB OH reverse lunge alt'ing R OH
4- 30 sec max reps KB OH reverse lunge alt'ing L OH

Done 11-14 reps each go

A little sore the next day.  Split squats felt stronger this week.  Emom was tough but I really enjoyed those movements.  Thanks!

March 21, 2026

Daily score: 7

#6 - Core + Upper Body

Gymnastics hs

3-4-15-4-4

+
A1. Bench press; 6, 6, 6, 6; rest 1 min

Done with 95

A2. Push up; 12, 12, 12, 12; rest 1 min

Done UB

A3. DB flies; 24, 24, 24, 24; rest as needed to recovery

Done with 10’s

B1. Strict pull ups; 6, 6, 6, 6; rest 1 min

Done UB

B2. Bent over barbell row; 12, 12, 12, 12; rest 1 min

80/80/80/75

B3. Single arm DB rows; 24, 24, 24, 24; rest as needed to recovery

15/20/15/15

C1. Overhead DB tricep extensions; 15-20x2; rest 1 min

15’s x15

12’s x18

C2. Seated bicep curls; 24 alt'ing reps x2; rest 1 min

15’s

20’s

+
EMOM 12 min:
1- 20 sec copenhagen plank per side
2- 8 reps Tempo GHD sit ups @2020

Done

A series felt really strong.  B series went well too.  Elbows a little crunchy with 15’s on the tri extensions so backed down to 12’s.  Curious if I get as sore from the sit ups this week as I did last week.  Thanks!