September 29, 2026

Daily score: 8

#11 - Upper pulling + EST
A1. Weighted chin over bar hold (15-20#); amsap x5; rest 1 min

:27

:22

:21

:20

:29

All with 20#

A2. Band assisted strict CTB pull ups; amrap unbnroken x5; rest 1 min (full range of motion and explosive since you have the band helping make your bodyweight lower)

9/6/6/6/5

A3. Single arm rotational Ring rows 10 x5/side; rest 1 min

Done

+
1k row for time

4:01

66 cals

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

Thoracic bridge work, 2 bridges all the way to the floor

‘A’ series felt great.  I kinda hate rowing 1k but today it wasn’t so bad.  Felt good to move that way after the previous series.  I feel like that was a good time for me too.  Bridge work felt so good.  Learned to relax into it.  Thanks!

September 27, 2026

Daily score: 8

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

A. Tennis ball boxing drills: https://www.youtube.com/shorts/f7eLb8RSM_g
* you can also do some juggling but spend some time on each of these

Done

11 reps single hand on right

7 reps single hand on left

9 reps two hand juggle

B. Double KB snatch; 10 reps x2; rest 90 sec

35’s x10 x2

C1. KB clean and jerk; 12 reps (6/6) x2; rest 1 min

35x12

44x12

c2. Laying windshield wipers; 30 reps x2; rest as needed

Done

D. Single leg stance bottoms up KB strict press; tech work/challenge 10 min record best. sets of 4-6/side if you can balance that long
https://www.youtube.com/shorts/svQStoZNlZg

Done with 20 then 26, 5 reps best

E1. Weighted bear crawl; 50 feet forward + 50 feet backward x2; rest 90 sec

Sled plus 45 

Sled plus 60

E2. Elbow plank KB pull throughs; 14 reps x2; rest 90 sec

Done with 44#

We hit a volleyball back in forth before this workout.  I used to play and trying to mess around with it again.  Juggling is improving, so fun.  A bit better on the balance challenge this week.  20# much easier than the 26’s.  Grass was easier to move the sled on this week too so I went up in weight.  Thanks!

September 26, 2026

Daily score: 7

 #9 - Leg Strength

A1. Isometric split stance isometric; 10 sec ramoping up to max effort on last 3 x3; rest 30 sec

Done

A2. DB box step ups; 20 alt'ing reps x3; rest 3 min

25’s/30’s/30’s

+
5 sets:
10 burpees
30 sec wall side per side
10 weighted back extensions
10 single leg RDL/side
rest as needed to recovery bw sets

15# wt’d extensions

30’s on the rdls

4:20, 3:50, 3:52, 4:04, 3:54

+
B1. Arch body rock; accumulate 90 sec in as few sets as possile x2; rest 30 sec

3 sets/4 sets

B2. Hanging L hold flutter kick; amrap 18 sec x2; rest as needed to recovery 

Done 

Nothing too unusual here.  Felt good and maintained steady effort.  Good to get two days in a row in.  Thanks!

September 25, 2026

Daily score: 7

#8 - Handstand + shoulder + Isometrics

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

Headstands on platform, cartwheels, FS rebalancing 

+
A1. Single arm ring plank; 25 sec x3/side; rest as needed

Done

A2. Sanbdbag bear hug hold; 1:15 x3; rest as needed

Done with 100#

A3. Hollow body rock; 1:15 x3; rest as needed

Done

B. L-sit; amsap x5; rest 90 sec

:17/:18/:17

B. KB windmill; 5 slow controlled reps x3/side; rest 1 min

Done with 26#

C1. Laying tricep extensions; 20 reps x2-3; rest 1 min

20x20

25x20

25x20

C1. Face pulls; 50 reps x2-3; rest as needed

Done, yellow band

C2. Shoulder external rotations 12-15x2-3/side; rest as needed

12# x13 x3

I got this new headstand platform thing I saw at a friend’s house.  Her kid is into gymnastics and had one.  I really like it!  Feels much better on my neck than actual headstands do.  My FS holds are improving too, slowly but surely.  SA ring planks are legit, light up the entire core.  Everything else was great!  Thanks!

September 22, 2026

Daily score: 8

 #7- Upper pulling + EST

A1. Weighted chin over bar hold (15-20#); amsap x4; rest 1 min

With 20#

:26

:23

:20

:20

A2. Band assisted strict CTB pull ups; amrap unbnroken x4; rest 1 min (full range of motion and explosive since you have the band helping make your bodyweight lower)

7/6/6/5

A3. Single arm rotational Ring rows 10 x4/side; rest 1 min

Done

+
12 min emom
1- amrap passive hang
2- rest
3- 25 sec ski erg sprint
4- rest

1’ hang each round and 8 cals each round

+
B. GHD face up plate hold rotational twists; 24 slow controlled reps x3; rest as needed

Done

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

Done, thoracic bridge work

This all felt super good and was just the right workout for the day.  I also took two riding lessons after this and my body is tolerating it so well.  A little sore in the neck/shoulders the next day.  Thanks!

September 20, 2026

Daily score: 7

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

A. Tennis ball boxing drills: https://www.youtube.com/shorts/f7eLb8RSM_g
* you can also do some juggling but spend some time on each of these

Done

B. Double KB snatch; 7 reps x2; rest 90 sec

Done with 35#

C1. KB clean and jerk; 10 reps (5/5) x2; rest 1 min

Done with 35#

c2. Laying windshield wipers; 24 reps x2; rest as needed

Done

D. Single leg stance bottoms up KB strict press; tech work/challenge 10 min record best. sets of 4-6/side if you can balance that long
https://www.youtube.com/shorts/svQStoZNlZg

Done with 26#, best in video

E1. Weighted bear crawl; 50 feet forward + 50 feet backward x2; rest 90 sec

+45# forward, sled alone backward x2

E2. Elbow plank KB pull throughs; 12 reps x2; rest 90 sec

Done with 42#

Sorry, took me forever to blog because I needed some time to edit the videos.  If I look sad juggling it’s because I had a very sad audio book on lol.  Music is way better, lesson learned.  Not my best juggle day but still making progress.  KB work was great but the balance drill was so hard!  I wish I had a set a little lighter than the 26’s.  May have to get another 20#.  Grass was different this week and the reverse bear crawl was so tough, what a wicked cool challenge.  Thanks!

September 16, 2026

Daily score: 7

 #4 - Handstand + shoulder + Isometrics

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

Done (headstands, cartwheels, FS, rebalancing)

+
A1. Single arm ring plank; 20 sec x3/side; rest as needed

Done

A2. Sanbdbag bear hug hold; 1 min x3; rest as needed

Done with 100#

A3. Hollow body rock; 1 min x3; rest as needed

Done

B. L-sit; amsap x5; rest 90 sec

15/15/15/13/12

+
3 rounds:
30 sec side star plank/side
100 foot heavy farmers carry
30 sec copenhagen plank
100 foot revrese sled drag
1-2 min rest bw rounds

Handles plus 140

Sled plus 90

4:55

4:29

4:55

+
C1. Face pulls; 50 reps x2; rest as needed

Done

C2. Shoulder external rotations 10-12x2/side; rest as needed

12x12x2

I was smoked this day I think neurologically from the first few rides on my young horse is my guess.  I came home from the barn and took a rest before I made myself get in the gym.  I did feel better once I got moving.  Had a good FS hold or 2.  Single arm ring planks are hard but I love them.  Definitely got an ab burn on that series.  Sore the next day kinda all over.  Strongman stuff felt great.  Thanks!