November 1, 2026

Daily score: 7

 #12- Handstand + sprints/crawls + Grip

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

Done

+
A. a/b march technique work 20 min
https://www.youtube.com/watch?v=2LAg2FFAXbo

Done

+
air bike sprint 'tabata'
20 sec max effort sprint
10 sec rest
x8 sets

68 cals total

12/10/8/8/7/7/7/7

+
3 rounds for quality
50 foot farmers carry
50 foot bear crawl
50 foot pinch plate carry
50 foot crab walk

6:59

70# kbs for carry

25# plates for pinch plates

Had some good handstand holds despite how tight my shoulders were from yesterday’s workout.  Also worked headstands and cartwheels.  Marching was good, harder than it sounds.  Bike tabata is always spicy.  Funny how fast the drop off is.  End bit felt good, crab walk was the hardest.  Thanks!

October 31, 2026

Daily score: 6  (was a long busy week)

 #11- Upper hypertroghy + core

A. Build to a 3rm weighted pull up then perform 

3xamrap sets of unloaded pull ups; rest as needed

26#

12! PR

6

7

B. 100 push ups for time

7:00

C. Elbow on knee external rortations; 10-12x3/side; rest as needed bw sides

12# x10/side

12x12

12x12

D. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 10-20 min

Done; t-bridge

Stoked on my pull up amrap PR.  My last record was 10 unbroken in 2019.  A little pumped after the pull ups, definitely pumped and shaky after the push ups.  Elbow rotations felt great after all that.  As did the bridge work.  I got two solid holds all the way on the ground.  Thanks!

October 26, 2026

Daily score: 6

#10 - Strongman, Reactivity, hand eye coordination, movement complexity
A. Juggling: continue to practice the other drills. but this cycle try to use 4 balls, 2 in each hand where you are juggling two balls with one hand on both sides with no crossing the balls over

Right hand solo throws: 13

Left solo: 8

Two hand juggle 3 balls: 7

Two per hand: 3

B. Landmine split switches; 10 reps/side x2; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with bar plus 35

C. Landmine rotations; 30 alt'ing reps x2; rest 90 sec

Done slow and controlled with 35# bar

+
For time:
12 burpees
10 cal row
8 cal ski
10 cal air bike
12 burpees

3:10

Having a lazy feeling morning, it was pouring rain.  This workout got me outta my funk.  Tiny bits of juggling progress!  Always a fun time.  Thanks!

October 25, 2026

Daily score: 8

 #9- Leg-Hip Hypertrophy

A1. Hip thrusts; 15 reps x3; rest 60 sec
* no pause, heavier this week

125/135/135

A2. heels elevated goblet squats; 20 reps @1010 x3; rest 75 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure

Done with 35# kb

+
16 min emom:
1- 30 sec Barbell reverse lunges from 2" platform
2- 20 sec DB calf raise per side
3- 30 sec weighted hip extension on GHD
* external rotation, core tight, glute focus with no hyperextension
4- 30 sec anterior tib raises

75# lunges

50# db calf

20# db hip ext

Done

Even though this didn’t take long it all felt potent.  Definitely felt the glutes turn on and I’m sure I’ll feel it tomorrow.  No issues with the hip extensions this week.  Thanks!

October 24, 2026

Daily score: 8

#8- Handstand + sprints/crawls + Grip
20 min self directed warm ups. include new positional drills, old gymnastics bodies, and maybe things like bail outs or cartwheels.

Done

+
2 sets:
6 burpees
9 cals ski erg
rest 3 min bw sets

:46

:44

+
A. a/b march technique work 15 min
https://www.youtube.com/watch?v=2LAg2FFAXbo

Done

+
18 min amrap:
25 foot bear crawl slow and controlled
20 sec pinch plate hold
25 foot lateral bear crawl
20 sec farmers hold
25 foot lateral bear crawl other direction
30 sec DB wrist curls
25 foot reverse bear crawl

5+25+6 seconds

25# plates, handles plus 140, 10# db

Upper body was still a little sore/stiff from previous arm day.  But I warmed up a ton and felt some solid practice with the HS.  Everything else felt great and moved the stiffness out.  Enjoyed the amrap.  Thanks!

October 22, 2026

Daily score: 8

 #7- Upper hypertroghy + core

A. Max sets of 3 unbroken strict pull ups in 12 minutes

15 at 10 mins/ 18 total

B. Max sets of 5 unbroken strict push ups in 12 minutes
** try to match or beat your score to 10 min then go for 2 min longer

21 at 10 mins/ 25 total

C1. Seated DB tricep extensions; 35 reps x3; rest 90 sec

Done with 8’s

C2. Seated bicep curls; 25 reps x3; rest 90 sec

Done with 12’s

+
20 min emom:
1- 25 sec adductor side plank per side
2- 30 sec seated medball rotational twists
3- 35 sec arch body rocks
4- 24 Alternating toe touch V-ups
5- rest

Done, 20# medball

+
C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 10-20 min

Missed

Felt so good on the pull ups and push ups!  Was good to have a goal at 10 mins too.  C series was a good pump and challenging on the 3rd round.  Enjoyed the emom.  I was rushing to an appt so I had to skip my t-bridge session :(.  Will try and do it today.  Thanks!

October 19, 2026

Daily score: 6 had a big weekend

#6- Strongman, Reactivity, hand eye coordination, movement complexity
A. Juggling: continue to practice the other drills. but this cycle try to use 4 balls, 2 in each hand where you are juggling two balls with one hand on both sides with no crossing the balls over

Done

B. Landmine split switches; 8 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done, bar plus 35

C. Landmine rotations; 24 alt'ing reps x3; rest 90 sec

Done with 35# bar

D. Double KB snatch x3 / OH walking lunge 25 feet / double kb hang clean and jerk x8 - accumulate 3 complexes (use weight you can control OH in the lunge. if the OH portion is too hard you can go a bit heavier and lunge in farmers carr

Done with 26’s

+
Row sprint 12 seconds at 100%
rest 48 sec
Bike sprint 12 seconds @100%
rest 48 sec
Ski erg sprint 12 seconds @100%
rest 48 sec
12 burpees to 6" touch AFAP
rest 3-6 min
x2 rounds

1) 3/7/3 cals, :37

2) 4/9/4 cals, :36

Took all 3 horses overnight to a horse park over the weekend. Was super fun but a lot of work and I am zapped.  This felt good though.  Juggling with 2 in each hand was so hard!  Made 3 back and forth feel easier.  Everything else went well.  Ready to chill now :).  Thanks!