April 12, 2026

Daily score: 7 sore

#7 - Jump + KB + power machines
A. Speed step jump ropes; max reps in 45 sec x4; rest 2 min

90/100/105/97

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

Done

C1. Single arm cross body KBS; 12 reps x3/side; rest as needed
https://www.youtube.com/watch?v=_KkVdFti8Lo (first movement)

Done with 35#

C2. Turkish get ups; 4 slow controlled reps x3/side; rest as needed

Done with 26

D. Seated DB rotational twists; 30 reps x3; rest as needed

Done with 25

+
Every 2 min x6 sets (3/each)
odd- 6 sandbag to shoulder + 5 cal ski sprint
even- 8 lateral burpees over row + 5 cal row sprint

70# sand bag

Done

Lats and kinda all upper body a bit sore.  Glad I did this anyway though.  I felt better as I moved.  I did back off on the tgu weight this week and that felt right.  Loved the thing at the end :).  Thanks!

April 11, 2026

Daily score: 9

#6 - Core + Upper Body
Gymnastics hs

10/10/10/10/10 !!!!

+
A. Strict press; build to a 5rm

85

B. Push press; 3 reps on the 90 sec x5 sets @weight from A

Done

C. Single arm DB split jerk; 14 alt'ing reps x2; rest as needed (opposite leg goes forward as hand has DB, then switch)

Done with 45

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

5x5

+
For time:
50 push ups
50 ring rows
50 ring push ups
50 strict pull ups

22:33

+
shoulder mobility work 10-15min

Done

Stoked at my HS progression step completion!  This was the 5, 10 second paralette holds.  The next step is 5, 30 second FS holds.  Strict press and following push presses felt more challenging this week.  Kipping pull ups felt a lot better and smoother.  The FT stuff at the end had me pretty sore the next day but we also stack a ton of hay.  Feeling strong!  Thanks!

April 9, 2026

Daily score: 8

#5- Single leg strength

A1. Extended ROM calf raises @2222; amrap (-2) x4; rest 90 sec

17/18/18/15

A2. Single leg landmine hip thrusts; 10 reps w/ 2 sec pause at the top of each rep x4; rest 90 sec

Done with bar plus 30

B1. Double KB OH reverse lunges @2020; 16 alt'ing reps x3; rest 1 min

Done with 26’s

B2. Goblet hold cossack squats; 12 alt'ing reps x3; rest 1 min

Done with 20#

C1. Single leg split stance deadlifts; 12 reps x3/side; rest as needed
https://www.youtube.com/shorts/hbvyUrVTYBI

Done with 85

D1. Single leg sorensen hold; 40 sec x3/side; rest as needed

Done

D2. Alternating cross body toe touch V-ups; 30 alt'ing reps x3; rest as needed

Done

Again, love the landmine version of hip thrusts.  And the version of single leg dead lifts is legit.  Felt strong but also challenged.  Thanks!

April 7, 2026

Daily score: 8

#4 - Endurance Mixed
40 min amrap:
1k row
200 foot farmers carry 35#/hand
500m ski erg
100 foot unloaded walking lunge
20 cal airbike
50 foot sandbag bear hug carry forward
50 foot sandbag bear hug carry backwas

3 rounds plus 463 meters

100# sand bag

Squeezed this in between work and a riding lesson.  Felt so perfect to get to move after being stuck inside all day.  Happy how good the heavier sand bag felt.  Ankles still a little sore from the Plyo  day.  Thanks!

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!