April 26, 2026

Daily score: 9

Mountain bike:

4 hours, 15 miles, 5k feet climbing.

Felt amazing!  Well fueled, not gased, just a little stiff through the hips after.

April 24, 2026

Daily score: 8

 #4- Endurance Mixed

For time:
2k row
100 burpees over the rower
1k ski
50 sandbag box step ups 20" (bear hug)
500m row
25 cal air bike

39:16, 60# sand bag

This hurt more than I thought it would.  My upper back was still a bit sore so the burpees felt hard quickly.  Loved getting to move after a day at work though!  Thanks!

April 22, 2026

 Daily score: 8

#3 - Jump + KB + power machines

A. Penguin hops (single unders no rope hands on hip) 100 reps AFAP x3; rest 2 min

Done

B. Skater jumps; 6 reps x3; rest as needed (stick the landings, only jump so far as you can control)

Done

C. KB bent press; 5 reps x2/side; rest as needed

Done with 26

D. Barbell windshield wipers; 20 reps x3; rest as needed

Done, 85 on bar

+
For time:
10 cal ski erg
20 KBS 2 pood (russian)
10 cal ski erg

2:16

+
20 min easy bike cool down

151 cals

Jumping went well.  Bent press is easier on the left, could probably do quite a bit more weight on that side.  Right just has more catching points.  Everything else felt great!  Thanks!

April 21, 2026

Daily score: 8

#2 - Core + Upper Body
Gymnastics hs

13/13/20/13/18

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

85/90/90

A2. sotts press; 12, 12, 12; rest 1 min

15/20/20

A3. Strict dip; 24, 24, 24; rest as needed
* 4 min cap for the dip sets

Done

+
10 min amrap:
20 sec side plank/side
10 knees to elbow
20 sec single leg sorensen hold/side

3 rounds +20/20 +10 +20 left

+
15 min EMOM
1- 30 sec band tricep extensions
2- 30 sec band bicep curls
3- 30 sec band face pull

Done

Definitely sore from this the next day.  Sotts press felt like more of a stretch on my shoulders than I remember in the past so I stayed light.  Managed to get all the dips in under 4 mins.  Amrap and emom went smooth.  Thanks! 

April 18, 2026

Daily score:

#1 - Single leg strength
A1. DB floating lunge calf raise isometric; 20 sec x3/side; rest 90 sec

Done with 20’s

A2. Single leg landmine hip thrust isometrics; 20 sec x3; rest 90 sec
* heavy as you can take this with an attempt at maximal contraction for the whole 30 sec

Bar +45

+50

+55

B1. Single arm KB snatch into revrese lunge; 5 reps x2/side; rest 1 min

Done with 35

B2. single arm OH cossack squats; 5 slow controlled reps x2/side; rest 1 min

Done with 10#

C1. Single leg split stance deadlifts; 6 reps x3/side; rest as needed
https://www.youtube.com/shorts/hbvyUrVTYBI

Done with 95

C2. Single leg hamstring curls on rower; 12 reps x3/side; rest as needed

Done

D. Arch body rock; 1 min x3; rest 1 min

Done

Had some wine last night and felt it this morning.  Always makes me question if it’s worth it.  Everything felt a little harder.  On the B series it took me awhile to coordinate and choose the right weight.  I also wasn’t sure if I should do each side leg to the right and left arm hold.  So I did both.  The Cossacks were hard to keep the arm stable and pressing up overhead, hence the light weight.    Ham curls caused instant cramping.  I worked through it.  Last set I did as double leg because my right anterior knee was starting to get annoyed.  Arch body rocks I had to take some quick breaks.  Thanks!

April 14, 2026

Daily score: 7

#8 - Endurance Mixed

For time:
2k row
400 foot farmers carry 35#/hand
2k ski erg
200 foot unloaded walking lunge
100 cal airbike
100m sandbag bear hug carry

100# sand bag

34:55

Enjoyed this.  I was feeling kinda tired today and this was the perfect pick me up.  I took the video of the parallette HS beforehand.  Will take some more the next HS day.  Thanks!

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!