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!

October 29, 2024

Daily score: 8

Workout:

#5 - Gymnastics + UB strength

Gymnastic bodies handstand

1-4-2-1-2

+
EMOM 40 min:
1- 5 heavy bench press
2- rest
3- 3 heavy weighted pull up
4- rest
5- 10 bent over single arm DB rows per side
6- rest
7- 30 sec max reps DB S2O 35#
8- rest

Benched 90

Pull ups 12.5

Rows 35

Reps on s2o: 12/13/11/10/10

+
3 sets:
20 toes to bar
40 sec side star plank/side
60 sec hollow body rock
75 sec arch body rock
rest as needed bw sets to keep intensity high

6:15

6:13

6:15

Enjoyed this.  I’m sure I’ll be sore, was a struggle to hold my arms up while working my horse after.  Happy with the TTB and how well my shoulders held up.  Thanks!

October 27, 2024

Daily score: 7 (somewhat sore from mtn bike trip)

Workout:

#4 - Lower body strength and power sprints
A. Barbell hip thrusts; 12-15x3; rest 90 sec

155x12x3

B. DB reverse lunges; 24 alt'ing steps x3; rest 2 min

Done with 20’s

C1. Double KB front rack step ups; 24 alt'ing reps 20" x2; rest 2 min (control the descent, switch legs per rep)

Done with 26’s

C2. Single leg RDL; 10-12x2/side; rest 1 min bw sides

20’s x12 x2

+
every 2 min x15 rounds (30 min, 5 sprints of each)
1- 15 sec row sprint
2- 15 sec sled sprint (forward, light, fast turnover)
3- 15 sec ski erg sprint

Done, about 5/11/4 cals respectively (bike sprints instead of sled)

I was definitely sore for 2 days after this one.  Mostly glutes.  Good challenging workout.  Was literally stormy outside so I biked instead of the sled.  Thanks!

October 23, 2024

Daily score: 8

#3 - Low intensity plyos + Vo2 conditioning + movement

A. Fast feet exercise; 20 sec on/40 sec off x5 sets
https://www.youtube.com/watch?v=Kik4D32xmEs
B. Quick feet box shuffle (use plates if needed) 20 sec on/40 sec off x5 sets
https://www.youtube.com/watch?v=8KXpXm4XtEM
C. Quick feet low box striders; 20 sec off/40 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 (raise height per set)

20/24/30 inch

+
Row 4 min
rest 4 min
ski 4 min
rest 4 min
airdyne 4 min
rest 4 min
row 4 min
** perform all for max cals. record cals per interval

Row 55, ski 45, bike 47, row 55

+
follow along primal movement work: (23 min)
https://www.youtube.com/watch?v=jVZirgfBnXs&t=20s

Done

So good to get some time in the gym.  Work has been busy and had to spend a day off doing chores.  This all felt really great.  Quite happy I could still jump to the 30” box, it’s been awhile.  Wasn’t really that hard.  Intervals felt great as did the video.  Thanks!

October 19, 2024

Daily score: 7 (low back a bit off)

Workout:

#2 - Gymnastics + UB strength

Gymnastic bodies handstand

1-4-3-3-1

+
With a running clock:
0-5 build to a 3rm strict press

=85
5-10 build to a 2rm weighted pull up

=22.5

10-15 amrap sets of 3 unbroken strict dips

=10sets

15-20 amrap sets of 5 unbroken ring rows with a 1 sec pause

=9sets

+
3 sets:
15 toes to bar
30 sec side star plank/side
45 sec hollow body rock
60 sec arch body rock
rest as needed bw sets to keep intensity high

5:01

4:42

4:40

My back did fine with this and is better the next day.  I probably could have done 90 on the strict press but my left elbow was not having it.  Ttb is getting stronger, I even did some sets of 5.  I think we’re gonna squeeze in a mountain bike trip this next week if the weather holds!  Thanks!

October 15, 2024

Daily score: 8

Workout:

#1 - Lower body strength and power sprints

A. Barbell hip thrusts; 10-12x3; rest 90 sec

125x12

145x12

155x12

B. DB reverse lunges; 20 alt'ing steps x3; rest 2 min

Done with 20’s

C1. Double KB front rack step ups; 20 alt'ing reps 20" x2; rest 2 min (control the descent, switch legs per rep)

Done with 26’s

C2. Single leg RDL; 8-10x2/side; rest 1 min bw sides

20’s x10/side x2

+
every 2 min x15 rounds (30 min, 5 sprints of each)
1- 12 sec row sprint
2- 12 sec sled sprint (forward, light, fast turnover)
3- 12 sec ski erg sprint

Done, sled plus 45

Kb step ups were the hardest.  Everything felt great!  Thanks!

October 13, 2024

Daily score: 9

Workout:

2:20 hours mountain biking, 17 miles, 4,000 feet elevation gain.  

It’s been forever since we mountain biked.  It was a perfect fall day for it.  I felt great!  Thanks for keeping me in shape for everything :).  My motor felt good, legs strong, even my skills were still there.  So fun, I’ve missed it.  Thanks!

October 12, 2024

Daily score:8

Workout:

#5 - B, endurance, core

Gymnastic bodies; handstand

1-1-1-2-1

+
A. Weighted dips; 3 reps every 2 min x5 sets (start set 1 this week at set 3 from this week and end heavier than last week)

10-10-12.5-15-15

B. Strict dips; amrap in 5 min

32

C. Weighted pull ups; 2 reps every 2 min x5 sets (start set 1 this week at set 3 from this week and end heavier than last week)

15-15-17.5-17.5-17.5

D. Strict pull ups; amrap in 5 min

21

+
12 min amrap:
10 cal ski erg
10 toes to bar
10 cal row
30 sec hollow body hold on GHD machine
rest 3 min
x2 rounds through (24 min more work this week) 

2 plus 10+10+7 cal row

2 plus 10+10+10 cal row

Struggled with the HS today.  No good reason.  Dips felt really solid but by the time I got to the pull up amrap my arms were getting a bit tired.  Ttb felt way better this week and no shoulder issues after.  Did them in 2’s.  Thanks!

October 11, 2024

Daily score: 8

Workout: 

#4 - Lower body strength and power sprints

A. Box squat; 5 reps every 2 min x5 sets (start set 1 this week at set 3 from this week and end heavier than last week)

115,120,125,130,135

B1. Front foot elevated front rack DB split squats; 6-8x2/side; rest 1 min (heavier for both sets this week)

25’s x8/side x2

B2. Goblet hold cossack squats; 12 alt'ing reps x2; rest 1 min (same load as last week for more reps)

Done with 20

C. Single leg hip bridge on box; 20 reps w/ 2 sec hold at the top of each rep x2/side; rest 1 min
https://www.youtube.com/shorts/63jMv0HyXhw

Done

+
10 sets:
15 sec max distance sled push @100% speed (light load)
rest/walk 1:15 bw sets

Done with sled plus 45#

I don’t know how I got so behind blogging, sorry.  I recall the box squats feeling great and the split squats being the hard part.  Sled felt good too.  Thanks!

October 7, 2024

Daily score: 8

Workout:

#3 - Athleticism, running, & BWT

Change of direction warm up exercises

A. Lunge stops: 5 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=jPGsSg72l4E

Done

B. Mountain climber start; 10 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=trUvJfintSw

Done

C. Jump back start; 10 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=RJVT4-g2Ju0

Done

+
3 rounds for time:
Run 800m
50 air squats
25 russian KBS

35# kb

25:57

+
Self directed stretching 15-20 min (ankles/hips/knees focus) 

Done

Well this was fun!  800m felt so far which cracked me up.  Lungs felt fine but my body feels heavy running.  Not a new thing.  Shocking I ran marathons.  I am achy in my joints all over the next day but muscles feel pretty good (stretching helped I’m sure).  Thanks!

October 6, 2024

Daily score: 8

Workout:

#2 - UB, endurance, core

Gymnastic bodies

4-2-2.5-2-2

+
A. Weighted dips; 3 reps every 2 min x5 sets

Done with 10#

B. Strict dips; amrap in 4 min

24

C. Weighted pull ups; 2 reps every 2 min x5 sets

Done with 15#

D. Strict pull ups; amrap in 4 min

20

+
20 min amrap:
10 cal ski erg
10 toes to bar
10 cal row
30 sec hollow body hold on GHD machine

4 rounds plus 10 plus 6 ttb

Loved this.  Arms pretty smoked after but not too sore the next day.  Thanks!

October 5, 2024

Daily score: 7

Workout:

#1 - Lower body strength and power sprints

A. Box squat; 5 reps every 2 min x5 sets (increase load per set)

100/105/115/125/130

B1. Front foot elevated front rack DB split squats; 8-10x2/side; rest 1 min

20’sx10/side x2

B2. Goblet hold cossack squats; 10 alt'ing reps x2; rest 1 min

Done with 20#

C. Single leg hip bridge on box; 15 reps w/ 2 sec hold at the top of each rep x2/side; rest 1 min
https://www.youtube.com/shorts/63jMv0HyXhw

Done

+
10 sets:
12 sec max distance sled push @100% speed (light load)
rest/walk 1:18 bw sets

Done with sled plus 45#

Box squats felt great.  So did all the single leg work.  Love pushing the sled.  Not too sore the next day either!  Thanks!

October 3, 2024

Daily score: 9

Workout:

#6

Run/sprint/sleds
A. 100 up drill (phase 1, no jump)
B. 100 up drill (phase 2, slight hip)
https://www.youtube.com/watch?v=r1EBrxUCiGs
(A/B are in here)

Done

C. 5-10-5 drill; accumulate 5 attempts in each direction trying to get faster each time. bend down and touch the line with your hand on each touch

https://www.youtube.com/watch?v=MjOZtf9q8Hw

Done

+
24 min amrap
run 200m
10 no push up burpee knee tucks
100 foot farmers carry 35#/hand
100 foot sled drag

Sled plus 90#

5 rounds plus 200m run

Cheeks are hot and totally sweaty after this one, it was pretty hot out.  Felt great.   I think the tuck jumps were the hardest part.  Heart rate was in the 150’s.  Thanks!

October 1, 2024

Daily score: 8

Workout:

#5

Gymnastic bodies; handstand

1-2-1-4-2

+
A. Push press; 3 reps every 90 sec x6 sets (Start this week at the 4th weight from last week and make smaller jumps to end slightly heavier than last week)

90/93/95/98/100/105

B. Amrap pull ups in 10 minutes (Take score from last week and divide it into 10 min to see how many seconds per rep you were doing. Start with 1 pull up on the x# of seconds to tie your score. Then in the last minute, go amrap and try to beat your score from last week)

Got 46!

+
15 min amrap:
12 push ups
12 V-ups
12 ring rows
100 foot overhead plate carry 45# (lockout arms)

5 rounds through 8 ring rows

+
row 10 min easy cool down

Done

Loved this.  Felt good to tolerate some volume well and not get sore or tweaky.  No ab cramps anymore either.  Thanks!