Daily score: 7
Workout:
#2
Gymnastic bodies; handstand
2-2-1-2-2.5
+
EMOM 15 min
1- 2 heavy strict press
2- 4 heavy push press
3- 6 heavy bench press
85/85/80
+
EMOM 12 min
1- 10 moderate DB strict press
2- rest
3- 10 moderate bench press
4- rest
20’s/70
+
Ski erg 500m for time
2:17
This looked so gentle on paper but keeping it heavy made it a solid challenge. A fun session. Everything felt great. Thanks!
Daily score: 9
Workout:
#1
10 min amrap @80% effort
10 walking lunges
10 air squats
10 in place reverse lunges
10 pogo jumps (du without the rope)
10 cals bike
4 rounds +10+10+10+10 pogo jumps
+
A. Partial range front squat (above parallel); 6-8x3; rest 2 min
85x8
95x8
95x8
B1. DB front rack double barrel squats (no bounce); 8-10x3; rest 90 sec
15’s x8
Bw x10
Bw x10
B2. Box squats; 5, 5, 5; rest 90 sec (increase load from last 2 weeks
if you feel you can)
Done at 135
C1. Single leg RDL; 8-10x2/side; rest 1 min
Done with 15’s x10 x2
C2. Goblet hold cossack squats; 20 reps x2; rest 1 min
Done with bw
C3. Toes elevated back to wall calf raises; 30 reps x2; rest 1 min
Done
We did some winging over the weekend, was feeling great for this workout. It packed a punch :). The partial front squats feel a bit awkward which kept me really thoughtful and form and tension. Happy to have gone heavy on the box squats and not having to back off. I just could not do good form on the double barrel’s with weight. It was hard not to bounce even with just body weight. Got a good leg burn and felt my low back working. Legs were pretty used up by the last combo. Next day my low back is a bit tight but not bad. Thanks!
Daily score: 8
Workout:
#6
A. Hex bar (low handle) deadlifts @31x1; 8-10x4; rest 2 min
125x10
135x8
135x8
135x8
B1. Single arm KB snatch; 18 reps; rest 1 min x3 sets
Done 18/side with 26#
B2. Sandbag bear hug squats max reps in 1 min x3; rest 1 min
18/19/18
C1. Double KB front rack wall sit; 60 seconds x3; rest 1 min
Done with 15’s
C2. Barbell hip thrusts; 12 reps x3; rest 1 min
Done with 125
C3. Reverse sled drags; 150 feet x3; rest 1 min
Sled plus 65#
+
10 min amrap:
15 V-ups
10 push ups
Ab cramps!!!
I was outside in the heat all day before doing this and I think I must have gotten pretty dehydrated. By the time I got to the amrap my abs just would not quit cramping. Couldn’t even do push ups. Abs are even sore from the cramps the next day lol. But, the rest of the workout went great! Legs felt strong. Grass had just been mowed and was way harder to pull the sled this week so much less weight. Thanks!
Daily score: 6 (tired)
Workout:
#5
Gymnastic bodies; handstand
4-4-2-3-4
+
A1. Strict press; 3, 2, 1; rest 1 min
75-80-85
A2. DB push press; 6, 4, 2; rest 1 min
35s-40s-45s
A3. DB bench press; 8, 6, 4; rest 2 min
35s-40s-45s
B1. Band tricep extensions; 3x25; rest 90 sec
Done
B2. Weighted pull ups; 1.1.1.1.1x3; rest 30 sec (same weight as last week)
Done with 20# and 20 second rest
B3. Single arm rotational ring rows; 12 reps x3/side; rest 2 min
Done
+
Ski erg 350m for time
1:30
rest 4 min
Row 350m for time
1:20
rest 4 min
Echo bike 1 min for max cals
23
Just a couple very longs days at work. Felt wiped this morning. Workout felt good thought. Happy with some handstand stability. Thanks!
Daily score: 9
Workout:
#4
A1. Front foot elevated hover lunge; 8 reps x3/side; rest 1 min
https://www.youtube.com/shorts/A1ZqAg7C2Yk
Done
A2. Feet together heels elevated back squats @3030; 12 reps x3; rest 2 min
Done with 55#
B1. Box squats; 5, 5, 5; rest 90 sec (heavier than last week)
Done with 125
B2. Single leg hip extensions on GHD; 15 reps x3; rest 90 sec
Done
C1. Barbell frog thrusts; 60 reps x3; rest 1 min
Done with 45#
C2. Lateral DB step ups; 12 reps to 20" x3/side; rest 1 min
Done with 10’s
C3. Single leg bent knee Calf raises; 18 reps x3/side; rest 1 min
Done
Felt great this morning. We went winging in the afternoon and this workout was a great combo with that. Definitely sore the next day. Those hover lunges are legit and have to be great for board sports. Same with all the calf work. Loved squatting a bit heavier and having it feel so good. Thanks!
Daily score: 8
Workout:
#3
A. Hex bar (low handle) deadlifts @31x1; 6-8x4; rest 2 min
105x8
115x8
125x6
125x6
B1. Single arm KB snatch; 15 reps; rest 1 min x3 sets
26# x15/side x3
B2. Sandbag bear hug squats @5551; amrap unbroken x3; rest 1 min (when you can no longer maintain tempo and control of your range of motion, set it over)
70# x3x3
C1. Double KB front rack wall sit; 45 seconds x3; rest 1 min
Done with 15’s
C2. Barbell hip thrusts; 10 reps x3; rest 1 min
115, 125, 135
C3. Reverse sled drags; 100 feet x3; rest 1 min
Done with sled plus 110
+
Row sprint 20 @100%
rest 10 sec
x8
50 cals total
So good to get this time today. Enjoyed all these movements and the challenge of them. I did a ton of stuff around the farm after but feel great. We had a big project working on fixing our round pen that has entailed a ton of shoveling, racking, and moving heavy wheelbarrows. It’s been great but I think between that and winging/down winding and getting old ;), my hands and wrists have been really sore. Especially in the morning. I hope that’s not here to stay. Saw a clip of you working on your gym floor! I can sympathize ;). Manual labor is sometimes just the best, especially for cultivating your own dreams. Thanks!
Daily score: 6 (tired and sore hands from farm work)
Workout:
#2
Gymnastic bodies; handstand
2-1-3-2-3
+
A1. Strict press; 3x3; rest 1 min
70, 75, 75
A2. DB push press; 3x6; rest 1 min
30, 35, 35
A3. DB bench press; 3x12; rest 2 min
30, 30, 30
B1. Band tricep extensions; 3x20; rest 90 sec
Done
B2. Weighted pull ups; 2-3x3; rest 30 sec
10x3 15x3 20x2
B3. Single arm rotational ring rows; 10 reps x3/side; rest 2 min
Done
+
Find a peak wattage on the following machines:
- ski erg
238 avg watt
- airdyne bike
845
- rower
329 avg watt
* rest as needed to full recovery
Been doing a lot of manual labor around home again and noticing my hand are sore. I think some of it is from down winding too. But nothing to be done about it! Could have gone out on the river today but I just wanted to be home and workout. This felt great. I’m sure I could get more wattage on a more robust day but was fun trying to go for it. Thanks!
Daily score: 5 (worked nights and kinda out of it)
Workout:
#1
A1. Pole assisted shrimp squats @2121; 6-8x3/side; rest 1 min
X6/side x3
A2. Feet together heels elevated back squats @3030; 10 reps x3; rest 2 min
45x10
55x10
55x10
B1. Box squats; 5, 5, 5; rest 90 sec (heavy as you feel confident taking them)
115/115/115
B2. Single leg hip extensions on GHD; 12 reps x3; rest 90 sec
Done
C1. Barbell frog thrusts; 50 reps x3; rest 1 min
Done with 45
C2. Lateral DB step ups; 10 reps to 20" x3/side; rest 1 min
Done with 10’s
C3. Single leg bent knee Calf raises; 15 reps x3/side; rest 1 min
Done
I needed to workout regardless of my lack of sleep. I actually felt great and then kinda hit a wall by the C series. Gotta keep moving to stay awake until bedtime and our farm projects have left me sore all over so this felt better than that. Anyhow, loved all the creative challenges. Box squats felt great. I’m sure I will be sore. Thanks!
Daily score: 8
Workout:
#6
A. Barbell back rack isometric hold; 5 sets to build to a 15 seconds
max weight hold
245
B1. Russian KBS; 18 reps; rest 1 min x3 sets
Done with 62#
B2. band assisted sissy squats @4421; 6 reps x3; rest 1 min
Done
C1. DB farmers hold russian step ups; 24 alt'ing reps x3; rest 1 min
Done with 25’s
C2. Hex bar carry; 150 feet heavy x3; rest 1 min
Bar plus 110#
C3. Anterior tib raises; 75 reps x3; rest 1 min
Done
+
Row sprint 20 @100%
rest 10 sec
x6
41 cals
I think the hardest part were the step ups again. But everything was good and challenging. Feeling some overall soreness the next day. But we also did a ton of farm work after. I love being strong for our projects. Thanks!
