December 29, 2024

Daily score: 8

Workout:

Day 6 - Cyclical + accessory
17 min amrap:
Row 10 cals
20 sec single leg wall sit/side
15 sec single arm plank/side
Assault bike 10 cals
20 sec single leg calf raises/side
15 sec deadbugs
rest 3 min

3 rounds +10 +20/side +15/side +10 +20 one side 

17 min amrap:
ski 10 cals
20 sec deck squats
15 sec hanging L hold
Assault bike 10 cals
20 sec bent knee single leg calf raises/side
15 sec bird dogs

4 rounds +10 +20 one side

+
self directed stretching 20-30 min

Done

I think I counted rounds one over last week.  I know these are correct.  Nothing of note.  The stretching was so good for sore legs.  Thanks!

December 28, 2024

Daily score: 8

Workout:

Day 5 - Gymnastic bodies handstand
A1. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min bw sides

30’s x8/side x3

A2. L-sit; 20 sec x3; rest as needed

Done

B1. Single leg RDL; 8-10x3/side; rest 1 min bw sides

35’s x8

30’s x9

30’s x10

B2. DB side bends; 20 alt'ing reps x3; rest 1 min

Done with 50’s

C1. Barbell hip thrusts; 6-8x3; rest 1 min
* 1 sec pause at the top

135x8x3

C2. Seated good mornings @2211; 8-10x3; rest 1 min

65x10x3

D1. Bike sprints; 20 sec @100% effort x3; rest 40 sec

12/12/13 cals

D2. Side plank; 40 sec x3/side; rest 2-3 min

Done

Legs not quite as sore after as last week.  I did get some sauna and stretching time.  Everything felt strong.  So good to have my calf back.  Thanks!

December 26, 2024

Daily score: 6 (been a long week)

Workout:

Day 4- Upper body strength/hypertrophy
A. Strict dips; amrap unbroken x4; rest 90 sec

7/8/8/7

B1. Bent over barbell rows; @2022; 6-8x4; rest 90 sec

70x8

75x8

80x8

85x8

B2. Bench press; 10-12x4; rest 90 sec

80x12

85x12

90x10

90x10

C1. Tricep push downs; 8-10x3; rest 1 min

10x3

C2. Hammer curls; 20-24 alt'ing reps x3; rest 1 min

15’s x24

20’s x20

15’s x22

C3. Bent over thumbs up reverse flies; 15-20x3; rest 1 min

8’s x16

8’s x15

8’s x16

C4. Elbow on knee external rotations; 12-15x3/side; rest 1 min

12x12x3/side

Great to just clear the mind and lift.  Everything felt solid.  Thanks! 

December 24, 2024

Daily score: 8

Workout:

Day 3 - Cyclical + accessory
15 min amrap:
Row 10 cals
20 sec single leg wall sit/side
15 sec single arm plank/side
Assault bike 10 cals
20 sec single leg calf raises/side
15 sec deadbugs

4 rounds plus 10” wallsit

rest 5 min
15 min amrap:
ski 10 cals
20 sec deck squats
15 sec hanging L hold
Assault bike 10 cals
20 sec bent knee single leg calf raises/side
15 sec bird dogs

4 rounds plus 10 plus 20 plus 15 plus 10 cal bike

+
self directed stretching 20-30 min

Done

Perfect workout for the day.  And I needed the stretching as my legs were still sore from leg day.  Thanks!

December 23, 2024

Daily score: 8

Workout:

Day 2 - Gymnastic bodies handstand
A1. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min bw sides

25’s x10/side x2

A2. L-sit; 20 sec x2; rest as needed

Done

B1. Single leg RDL; 8-10x2/side; rest 1 min bw sides

30’s x10/side

35’s x8/side

B2. DB side bends; 20 alt'ing reps x2; rest 1 min

Done with 50’s

C1. Barbell hip thrusts; 6-8x2; rest 1 min
* 1 sec pause at the top

135x8

145x8

C2. Seated good mornings @2211; 8-10x2; rest 1 min

55x10

65x10

D1. Bike sprints; 20 sec @100% effort x2; rest 40 sec

13/14 cals

D2. Side plank; 40 sec x2/side; rest 2-3 min

Done

This session required some solid effort.  Felt good and I bet my legs will be somewhat sore.  It was harder to hold the side plank after the bike sprint than I would have imagined.  Thanks!

December 19, 2024

Daily score: 9

Workout:

Day 6 - Isometric focus
20 min EMOM
1- 20 sec side plank/side
2- 40 sec isometric sandbag bear hug hold
3- 40 sec passive hang
4- 20 sec single leg wall sit/leg

100# sand bag

Done

+
20 min EMOM
1- 30 sec hip thrust marches unloaded
2- 20 sec side plank on elbow clamshells/side
3- 40 sec plank
4- 40 sec bear crawl (20 forward, 20 back. VERY SLOW AND CONTROLLED with a tight core)

Done

+
self directed stretching 20-30 min

Done/legs and hips 

This all went great and I got to sauna after :).  Thanks!

December 16, 2024

Daily score: 8

Workout:

Day 5 - HS, Calf rehab and core
Gymnastic bodies handstand

3-1-1-1-4

+
A. 3D Step Back: 3 x 8 reps per side, rest 90s.
*shoes off
https://www.youtube.com/shorts/UGb2QnuEY_U

Done

B. Single Leg RDL Med Ball Deceleration: 4 sets x 6-8 reps, rest 90s.
https://www.youtube.com/shorts/GXMsUXl2JWo
*this guy drops the ball and catches it, you can just hold onto it and "pretend" throw it at the ground

8/side x4

C. Single Leg Hamstring Curl off Physio Ball (2020): 3 x 12 per side, rest 90s.

Done

D1. Bank ankle eversions; 2x 40/side; rest as needed
https://www.youtube.com/shorts/MApDr7fmBfM
D2. Band ankle inversions; 2x 40/side; rest as needed
https://www.youtube.com/watch?v=v_zjz5mOvuY

Done

E. Step-up w/ Plate Halo: 3-4 x 5 reps, rest 90s.
https://www.instagram.com/p/DBqQCJ4v4iQ/?img_index=1

5 reps/side x4

+
2 rounds for time:
200m farmers walk for time 53#/hand
200m reverse sled drag

21:57

Sled plus 75#

Leg rehab felt great and no weird calf soreness.  It feels totally normal again!!!  The two rounds were tough, I think I made the sled a bit heavy for the wet muddy grass.  But it was fun and felt good.  Thanks!

December 15, 2024

Daily score: 8

Workout:

Day 4 - Upper body
A1. Strict press; 5, 5, 3, 3; rest 90 sec

80,80,85,90

A2. Weighted pull up; 2-3x4; rest 90 sec

20x3

22.5x3

26x2

26x2

+
3 rounds @90% effort
30 tuck ups
15 DB push press 35#

6:47

+
B1. Overhead single arm tricep extensions; 12-15x3/side; rest 1 min

15# x13/side

12# x15/side x2

B2. Bicep curls; 20 alt'ing reps x3; rest 1 min

20’s, 15’s, 15’s

Calf strained just the tiniest bit on the last couple push presses of the 3 rounds.  It’s way better though.  Elbows were a bit sensitive by the tri extensions but felt good at 12#.  Fun session! Thank you!

December 13, 2024

Daily score: 8

Workout:

Day 3 - Isometric focus
16 min EMOM
1- 20 sec side plank/side
2- 40 sec isometric sandbag bear hug hold
3- 40 sec passive hang
4- 20 sec single leg wall sit/leg

Done with 100# sand bag

+
16 min EMOM
1- 30 sec hip thrust marches unloaded
2- 20 sec side plank on elbow clamshells/side
3- 40 sec plank
4- 40 sec bear crawl (20 forward, 20 back. VERY SLOW AND CONTROLLED with a tight core)

Done

+
self directed stretching 20-30 min

Done

Still a bit sore from the farmer walk in the neck/hams.  Calf feels great.  This all went really well.  Enjoyed a solid hip/leg stretch session. Thanks!

December 11, 2024

Daily score: 8

Workout:

Day 2 - HS, Calf rehab and core
Gymnastic bodies handstand

1-1-4-2-2

+
A. 3D Step Back: 2 x 6-8 reps per side, rest 90s.
*shoes off
https://www.youtube.com/shorts/UGb2QnuEY_U

8r/side x2

B. Single Leg RDL Med Ball Deceleration: 3 sets x 4-6 reps, rest 90s.
https://www.youtube.com/shorts/GXMsUXl2JWo
*this guy drops the ball and catches it, you can just hold onto it and "pretend" throw it at the ground

6r/side x3

C. Single Leg Hamstring Curl off Physio Ball (2020): 3 x 12 per side, rest 90s.

Done

D1. Bank ankle eversions; 2x 40/side; rest as needed
https://www.youtube.com/shorts/MApDr7fmBfM
D2. Band ankle inversions; 2x 40/side; rest as needed
https://www.youtube.com/watch?v=v_zjz5mOvuY

Done

E. Step-up w/ Plate Halo: 3-4 x 5 reps, rest 90s.
https://www.instagram.com/p/DBqQCJ4v4iQ/?img_index=1

5r/side x4

+
800m farmers walk for time 53#/hand

16:05

Rehab work all felt good and had my lower leg nice and warm and feeling worked by the time I got to the farmer walk.  The walk was harder than it looks on paper.  Neck and hamstring and small amount of calf soreness the next day.  All in a good way.  Thanks!

December 10, 2024

Daily score: 8

Workout: 

Day 1 - Upper body
A1. Strict press; 5, 5, 5; rest 90 sec

75,80,80

A2. Weighted pull up; 2-3x3; rest 90 sec

15x3

20x3

22.5x2

B1. Bent over single arm DB row; 8-10x3/side; rest 90 sec

30x10

35x10

40x10

B2. DB bench press; 10-12x3; rest 90 sec

35x12

35x12

35x12

C1. Overhead single arm tricep extensions; 12-15x2/side; rest 1 min

12x15

15x13

C2. Bicep curls; 20 alt'ing reps x2; rest 1 min

15

20

D. 10 sets of 10 unbroken v ups for time

6:50

Feeling good!  Got a massage after this and really feeling good now :).  Nothing to note, workout went great!  Thanks!

December 7, 2024

Daily score: 8

Workout:

1) HS

1/3/1/3/1

2) box squats 5-7, x4, rest 2’:

105x7

115x7

125x7

135x5

3) hex bar high handle dL, 6-8, x4, rest 2’:

185x6x4

4a) sl lateral step ups, 10-12/side, x3, rest 1’:

10/side bodyweight x3

4b) 14 alternating bb floor press windshield wipers, x3, rest1’:

Done

+12 min amrap:

10 cals ski

6 unbroken hanging straight leg raises

10 side plank over aches /side

6 rounds

This all went really well.  Was kinda fun to feel some heavy weight.  Not too sore the next day but my calf is tight again.  Pulled it a little coming down the stairs this morning.  I did feel it during the deadlifts some but not super concerning at the time.  Guess it’s still healing.  Thanks!

December 4, 2024

Daily score: 8

Workout: 

45 mins zone 2 bike

Felt good to just spin and breathe.  Calf is back in the game!   

December 1, 2024

Daily score: 8

Workout:

#6
A. Rear foot elevated split squat; 8-10x3/side; rest 1 min bw sides
* heavier than last week

25’s x9

25’s x8

25’s x8

B1. Heels elevated sissy squats @3030; 8 reps x3; rest 1 min

Done with rail assistance

B2. Front foot elevated split squat; 10 reps x3/side; rest 1 min

Done with 25’s

+
EMOM 24 min:
1- 10 sec row sprint
2- 20 sec adducrtor side plank/side
3- 10 sec bike sprint
4- 20 sec hollow rock/20 sec arch rock

Done

+
self directed stretching 20-30 min

Done, adductors, quads, hip flexors

Calf is nearly 100%.  I don’t think I’d go playing tennis or jumping quite yet.  Legs felt solid during this workout.  Definitely sore the next day.  Ready for more!  Thanks!

November 30, 2024

Daily score: 8

Workout:

#5
Gymnastic bodies handstand

5/3/2/1/2.5

+
A. Strict press; build to a 3rm and then drop to 90% and perform 3 sets of 3

3rm = 90

80x3x3

B1. Bench press; 10-12x3; rest 1 min

80x10

80x11

80x11

B2. Bent over barbell rows; 10-12x3; rest 1 min
* heavier than last week

85x10x3

C1. Elbow on knee external rotations; 10-12x3; rest 1 min

12x12

15x9

12x12

C2. Passive hang weight shifts; 40 sec continuous x3; rest 1 min

Done

+
3 sets:
12 burpees
12 cal ski erg
12 burpees
rest 3 min bw sets

2:18

2:16

2:12

Calf is nearly 100% now.  Will do my last workout today.  I was able to go a bit faster on the burpees.  Thanks!

November 28, 2024

Daily score: 6 (calf almost normal)

Workout:

#4
A1. Anterior tib raises; 65 reps x3; rest 1 min

Done

A2. Calf raises @2020; 18 reps x3; rest 1 min

Done

B1. Split squat calf raises; 18 reps x3/side; rest 1 min

Done

B2. Reverse sled drag; 2 min continuous x3; rest 1 min

Done, sled plus 90# (outside)

C1. Barbell hip thrusts; 12 reps x3; rest 1 min

135x12

145x12

C2. Lateral DB step ups; 12 reps x3/side; rest 1 min

Done carefully with body weight only

+
Every 2 min x5 sets:
12 toes to bar
amrap cals c2 bike in remaining time up to 1:45

11/5/2/3/2 cals

This was thanksgiving day which explains how I got behind blogging it.  I recall everything feeling good just seemed to fatigue faster on the ttb.  The calf held up very well!  Thanks!

November 25, 2024

Daily score: 7 (calf a bit better)

Workout:

#3
A. Rear foot elevated split squat; 8-10x3/side; rest 1 min bw sides

20’s x10/side x3

B1. Heels elevated sissy squats @3030; 6 reps x3; rest 1 min

Done with hands on rails

B2. Front foot elevated split squat; 8 reps x3/side; rest 1 min

Done with 20’s

+
EMOM 20 min:
1- 10 sec row sprint
2- 20 sec adducrtor side plank/side
3- 10 sec bike sprint
4- 20 sec hollow rock/20 sec arch rock

Done

+
self directed stretching 20-30 min

Done (mostly legs)

I was super careful for 24 hours around the farm and managed not to pull the calf again and it is feeling much better today.  Handled this workout without any problem.  I thought I might be pretty sore the next day but I think all the stretching helped.  Thanks!

November 24, 2024

Daily score:  6 (calf still off)

Workout:

#1
A1. Anterior tib raises; 50 reps x3; rest 1 min

Done

A2. Calf raises @2020; 15 reps x3; rest 1 min

Done

B1. Split squat calf raises; 15 reps x3/side; rest 1 min

Done

B2. Reverse sled drag; 2 min continuous x3; rest 1 min

Sled +75

Sled +90

Sled +100

C1. Barbell hip thrusts; 10 reps x3; rest 1 min

125/135/145

C2. Lateral DB step ups; 10 reps x3/side; rest 1 min

Skipped 

+
Every 2 min x5 sets:
10 toes to bar
amrap cals c2 bike in remaining time up to 1:45

17 cals

13 cals

10 cals

10 cals

10 cals

I think I partially tore my calf muscle.  I tweak it randomly doing chores, tripping even a little or going down the stairs.    This workout actually felt great.  The only thing that pulled was my first attempt at a lateral step up with the bad leg on the ground, the pushing off was too much.  Everything else was great.  Thanks!

November 23, 2024

Daily score: 6 (calf still bad)

Workout:

#2
Gymnastic bodies handstand

1/2/2.5/3/3

+
A. Strict press; build to a 5rm and then drop to 90% and perform 3 sets of 5

85

75x5x3

B1. Bench press; 10-12x3; rest 1 min

75x12

80x10x2

B2. Bent over barbell rows; 10-12x3; rest 1 min

75x12

80x12

85x10

C1. Elbow on knee external rotations; 10-12x2; rest 1 min

10x12

12x13

C2. Passive hang weight shifts; 40 sec continuous x2; rest 1 min

Done

+
3 sets:
10 burpees
10 cal ski erg
10 burpees
rest 3 min bw sets

2:17

2:03

2:04

I started with this workout because I felt like my calf needed another day off.  Chest a bit sore the next day.  Loved getting to move some weights.  Everything felt great.  I was really careful with the burpees and calf did great.  Thanks!

November 15, 2024

Daily score: 8

Workout:

#6 Low intensity plyos + Vo2 conditioning + movement
A. Single unders; max reps in 40 sec x3; rest 20 sec

73/72/71

B. Speed steps; max reps in 40 sec x3; rest 20 sec

79/74/66

C. Low plate jumps; 20 reps x3; rest as needed
https://www.youtube.com/watch?v=3rFzhhS39Zk

Not done

+
Airdyne 25 cals for time
rest 1:1 while pedaling easy
Airdyne 20 cals for time
rest 1:1 while pedaling easy
Airdyne 15 cals for time
rest 1:1 while pedaling easy
Airdyne 20 cals for time
rest 1:1 while pedaling easy
Airdyne 25 cals for time

2:30,1:50,1:10,1:26,1:54

+
self directed stretching 20-30 min

Done

I warmed up well and calf was doing great but I still pulled it just at the end of the speed steps.  Sharp pain right into the meat of the ball of the calf.  I figured the bike might help work it out.  Started kinda slow and then was able to go a bit harder.  I limped through my chores after and now the next day it’s feeling better.  Will try and not aggravate it today.  Thanks!

November 10, 2024

Daily score: 7 (calves and low back tight from tennis)

Workout: 

#5 Gymnastics + strength + core/cyclical

Gymnastic bodies handstand

1.5, 1, 1, 4, 1

+
EMOM 20 min
1- 3 strict press
2- 3 weighted pull ups
3- 8 bent over rows
4- 8 DB bench press
* increase load from last week. every round

1- 70/75/80/85/90x2

2- 7.5/10/12.5/15/20

3- 70/75/80/85/90

4- 25/30/35/40/45s

+
2 sets, each for time:
30 toes to bar
35 cal ski erg
rest as needed bw sets to keep intensity high

6:17

6:47

Struggle with HS, maybe my forearms were a bit off from tennis too.  Emom was going great until the last round of strict press…I couldn’t get the second rep at 90 so I went to push press it and pulled something in my right calf.  I thought it would prevent me from doing the rest of the workout but managed just fine by using a box so I didn’t have to jump to the ttb.  Ttb got pretty fatigued by the end of the second 30.  Was down to doubles.  Feeling all good now, two days later.  Thanks!

November 9, 2024

Daily score: 8

Workout:

We played doubles tennis!  Was so fun.  A bit sore in the back and lower leg the next day.

November 8, 2024

Daily score: 8

Workout:

#4 Lower body strength and bike sprints
A1. Hang power clean; 3 reps x5; rest 20 sec
(heavier than last week)

100 x3 x5

A2. Seated box jumps; 1.1.1.1.1x5; step down/rest as needed

Done to 24”

B. Goblet hold cossack squat; 12 reps x3; rest 1 min

Done with 20#

C1. BB single leg good morning; 12-15x2/side; rest 1 min

45x12/side x2

C2. Single leg hip thrusts; 12-15x2/side; rest as needed
* same weight as last cycle

35x12/side x2

+
Standing bike sprint damper 12 out of saddle 10 sec
low damper high spin 1:48
x15 sets (30 min)

277 cals total

Less soreness this week than last.  Back is feeling great.  Did a bunch of farm work as well.  Love feeling fit for anything.  Thanks!

November 7, 2024

Daily score: 7

Workout:

#3 Low intensity plyos + Vo2 conditioning + movement

A. Single unders; max reps in 30 sec x3; rest 30 sec

Done, 54 per

B. Speed steps; max reps in 30 sec x3; rest 30 sec

55/54/53

C. Low plate jumps; 15 reps x3; rest as needed
https://www.youtube.com/watch?v=3rFzhhS39Zk

Done

+
Airdyne 20 cals for time
rest 1:1 while pedaling easy
Airdyne 15 cals for time
rest 1:1 while pedaling easy
Airdyne 10 cals for time
rest 1:1 while pedaling easy
Airdyne 15 cals for time
rest 1:1 while pedaling easy
Airdyne 20 cals for time

1:10,:45,:25,:38,1:05

Total 90 cals

+
self directed stretching 20-30 min

Done

Back feels back to normal today :).  This workout felt great.  Loved getting time to stretch too.  Had to laugh at how hard it was to make all the low plate jumps the same, I was a bit all over the place at first.  Thanks!

November 6, 2024

Daily score: 6 

Workout:

#2- Gymnastics + strength + core/cyclical

Gymnastic bodies handstand

3/4/2.5/1/3.5

+
EMOM 20 min
1- 3 strict press
2- 3 weighted pull ups
3- 8 bent over rows
4- 8 DB bench press
* increase load every round

1- 65/70/65/80/85

2- 5/7.5/10/12.5/15

3- 65/70/75/80/85

4- 20/25/30/35/40

+
2 sets, each for time:
25 toes to bar
30 cal ski erg
rest as needed bw sets to keep intensity high

5:33

5:24

Back is still tight but not really injured.  Sometimes I wonder if stress just makes me feel it more.  Alas, this workout went very well.  Loved the quick moving emom.  Happy about my handling the TTB volume.  Thanks!

November 4, 2024

Daily score: 6 (low back tweaky)

Workout:

#1- Lower body strength and bike sprints

A1. Hang power clean; 3 reps x5; rest 20 sec

Done with 95#

A2. Seated box jumps; 1.1.1.1.1x5; step down/rest as needed

Done to 24”

B. Goblet hold cossack squat; 10 reps x3; rest 1 min

Done with 20#

C1. BB single leg good morning; 10-12x2/side; rest 1 min

35x12/side

45x12/side

C2. Single leg hip thrusts; 10-12x2/side; rest as needed

35x12/side x2

+
Standing bike sprint damper 10 out of saddle 10 sec
low damper high spin 1:50
x15 sets (30 min)

Done, 287 total

We did hay over the weekend and kinda messed my low back up but I’m working through it.  This workout actually helped I think.  Also helped my mood.  Grumpy in the darkness and icky weather.  Thanks for helping!

October 30, 2024

Daily score: 8

Workout:

#6 - Low intensity plyos + Vo2 conditioning + movement
A. Fast feet exercise; 25 sec on/35 sec off x5 sets
https://www.youtube.com/watch?v=Kik4D32xmEs

Done

B. Quick feet box shuffle (use plates if needed) 25 sec on/35 sec off x5 sets
https://www.youtube.com/watch?v=8KXpXm4XtEM

Done

C. Quick feet low box striders; 25 sec off/35 sec off x5 sets
https://www.youtube.com/watch?v=3OFK3l_sPko

Done

D. Box jumps; 1.1.1.1.1x3; step down/rest 1 min (same as last week)

Done, 20/24/30

+
Row 4 min
rest 3 min
ski 4 min
rest 3 min
airdyne 4 min
rest 3 min
row 4 min
** try to accumulate same reps as last week with 1 min less rest

56/47/51/55 cals

+
follow along primal movement work: (23 min)
https://www.youtube.com/watch?v=jVZirgfBnXs&t=20s
** left this the same per week so you could practice and see if the stimulus was any different

Done

Footwork felt good, calves a bit sore the next day.  Cardio felt stronger.  Movement video the same.  Feeling great!  Thanks!