December 29, 2025

Daily score: 8

Workout:

#13- "Bebop & Rocksteady" re-test
Burpee/Row Beep Test
On a running clock
10 lateral burpees over erg + Row 500/450m
*Until you can’t finish the distance in the time window

First time window - 0:00-4:00 (4:00)
Second time window - 4:00-7:50 (3:50)
Third time window - 7:50-11:30 (3:40)
Fourth time window - 11:30-15:00 (3:30)
Fifth time window - 15:00-18:20 (3:20)
Sixth time window - 18:20-21:30 (3:10)
Seventh time window - 21:30-24:30 (3:00)
Eighth time window - 24:30-27:20 (2:50)
Ninth time window - 27:20-30:00 (2:40)
Tenth time window - 30:00-32:30 (2:30)
Eleventh time window - 32:30-34:50 (2:20)
Twelfth time window - 34:50-37:00 (2:10)
Last round (lucky #13) - for time!

547

(Made it into 10th round and 421 meters for that 10th window, about 90 meters further than first test).

+
stretching and cool down 15-20 min

Done

Felt good and recovered from a lot of activity over the last week.  It was a good day to do this before I work night shift tonight.  Happy I at least did better!  I was hoping to finish that round but I far it all I got.  The burpees definitely got heavier toward the end.  Fun challenge.  Thanks!

December 27, 2025

Daily score: 7

Workout:

#12 - Hand stands + rotational core work + sprint
Gymnastics HS

4/5/7/7/5

+
A. Single arm KB snatch; 10 reps x3/side; rest as needed

Done with 35

B1. Landmine press out; 10 reps x3/side; rest as needed
https://www.youtube.com/shorts/0efz8srgH7c(bottom right)

Done with 15

B2. Landmine split switches; 10 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with 25

C. Single arm partial OHS on toes w/ landmine; 7 reps with 2 sec pause at the bottom of each x2/side; rest as needed

50/55

D1. Band rotational pull; 14 reps x2; rest as needed
https://www.youtube.com/shorts/NQrzoIZmG1M

Done

D2. Split stance wood chops; 14 reps x2/side; rest as needed
https://www.youtube.com/shorts/BllDIQSKTmk

Done

+
Row sprint 20 sec @100%
on the 10 sec
x4 min (8 sets) 

Done, 946 meters total

Some soreness from leg day and also sore from this a little bit the next day through my core.  HS felt more doable.  Love all the twisting work and really think it’s helping my back health.  Thanks!

December 25, 2025

Daily score: 8

Workout:

#11- Lower body
A. Barbell reverse lunges; 16 alt'ing steps x3; rest as needed
* same load as last week for more reps

95/95/95

B. Clean grip RDL (use straps for grip to load heavier); 10-12x3; rest as needed
* increase load by 5-10# from last week

150x12

155x12

160x11

C1. Single leg hamstring curls; 15 reps x3/side; rest as needed

Done

C2. Hip airplanes; 4 slow controlled reps x3/side; rest as needed

Done

D1. Front foot elevated KOT squats; 10 reps x2/side; rest as needed

Done

D2. Single leg calf raises; 14 reps w/ 1 sec pause on the top of each x2; rest as needed

Done

D3. Copenhagen plank; 30 sec x2/side; rest as needed

Done

D4. Band reverse squats; 30 reps x2; rest as needed

Done

Felt really strong today and not too sore the next day.  Left hip has a little bursitis but not terrible, I think it’s more from horseback riding.  Thanks!

December 24, 2025

Daily score: 8

Workout:

 #10- Upper body strength

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

90/95/95

A2. DB strict press; 10, 10, 10; rest 1 min

25/25/25

A3. Band tricep extensions; 30, 30, 30; rest as needed to repeat effort or go up in weight

Done

B1. Weighted pull up; 1, 1, 1; rest 1 min

35/40/42.5

B2. Bent over barbell row; 7, 7, 7; rest 1 min

95/100/100

B3. Concentration DB bicep curls; 18/side x3; rest as needed

Done with 12

C1. Controlled tempo GHD; 6 reps @3030 x3; rest as needed

Done

C2. Stability ball stir the pot; 6 slow controlled reps in both directions x3; rest as needed

Done

+
stretching/mobility work 10 min

Done

Body felt great this morning.  I think 42.5 is a weighted pull up PR!  Pretty cool.  Merry christmas!  And thanks!

December 23, 2025

Daily score: 8

Workout:

#9-  Endurance progression + core/cyclical

For times:
3 rounds
16 lateral burpees over erg
500m/450m row
rest 30 sec bt intervals

3:08, 3:25, 3:16

+ (rest as needed)
3 rounds
13 lateral burpees over erg
400m/360m row
rest 30 sec bt rounds

2:36/2:37/2:34

+ (rest as needed)
4-6 rounds
300m/270m row @ 2k-10
rest 30 sec bt rounds`

1:05/1:03/1:06/1:07

+
+
24 min EMOM:
1- elbow side star plank leg lifts; 10 reps/side
2- 40 sec ski erg (55 SPM pace at low effort. fast hands and short stroke. Watch below tech)
3- 20 sec V-ups + 20 sec single leg hip thrust marches
4- 40 sec echo bike
https://www.youtube.com/shorts/wseBahl0lQE

Done

Was light headed after this workout!  Felt good during.  Low back a bit thought the rest of the day.  Thanks!

December 21, 2025

Daily score: 5 (tired from hosting party last night)

Workout:

#8- Hand stands + rotational core work + sprint
Gymnastics HS

3/3/5/3/5

+
A. Single arm KB snatch; 8 reps x3/side; rest as needed

Done with 35#

B1. Landmine press out; 8 reps x3/side; rest as needed
https://www.youtube.com/shorts/0efz8srgH7c(bottom right)

25/25/15

B2. Landmine split switches; 8 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with 25

C. Single arm partial OHS on toes w/ landmine; 6 reps with 2 sec pause at the bottom of each x2/side; rest as needed

45/55

D1. Band rotational pull; 12 reps x2; rest as needed
https://www.youtube.com/shorts/NQrzoIZmG1M
D2. Split stance wood chops; 12 reps x2/side; rest as needed
https://www.youtube.com/shorts/BllDIQSKTmk

Done

+
Row sprint 15 sec @100%
on the 15 sec
x4 min (8 sets) 

Done, 49 cals total

So we hosted a big party last night after a week of having the power go out from a big storm, tons of work, hauling horses, and having a horse get really sick.  It has been a big week of just coping with one things after another and trying to stay cool.  The party was so fun and kinda the end of the push.  This next week is potentially more mellow.  I wasn’t so much hung over this morning as I was just coming down from stress.  But working out seemed like a good way to get centered again.  It wasn’t the most energetic workout but I got through it just fine.  HS felt impossible but I at least got some brief holds.  The rest felt really manageable.  Thanks!

December 20, 2025

Daily score: 6

Workout:

#7 - Lower body

A. Barbell reverse lunges; 14 alt'ing steps x3; rest as needed
* try to use the same load of your top set for all three sets this week.

85/90/95

B. Clean grip RDL (use straps for grip to load heavier); 10-12x3; rest as needed
* increase load by 5-10# from last week

140x12

145x12

150x12

C1. Single leg hamstring curls; 12 reps x3/side; rest as needed

Done

C2. Hip airplanes; 3 slow controlled reps x3/side; rest as needed

Done

D1. Front foot elevated KOT squats; 8 reps x2/side; rest as needed

Done

D2. Single leg calf raises; 12 reps w/ 1 sec pause on the top of each x2; rest as needed

Done

D3. Copenhagen plank; 25 sec x2/side; rest as needed

Done

D4. Band reverse squats; 25 reps x2; rest as needed

Done

So glad I fit this in before a big busy day unfolded.  Kept me energized and grounded.  Legs felt strong.  Calf raises are still a bit easier on the left. Thanks!

December 15, 2025

Daily score: 8

Workout:

#6 - Upper body strength
A1. Push press; 8, 8, 8; rest 1 min

80/85/85

A2. DB strict press; 12, 12, 12; rest 1 min

15/20/20

A3. Band tricep extensions; 24, 24, 24; rest as needed to repeat effort or go up in weight

Done

B1. Weighted pull up; 2, 2, 2; rest 1 min

26/28.5/30

B2. Bent over barbell row; 10, 10, 10; rest 1 min

85/90/90

B3. Concentration DB bicep curls; 15/side x3; rest as needed

15/12/12

C1. Controlled tempo GHD; 5 reps @3030 x3; rest as needed

Done

C2. Stability ball stir the pot; 5 slow controlled reps in both directions x3; rest as needed

Done

+
stretching/mobility work 10 min

Done

Gees, it’s been a crazy week.  I can’t believe I got so behind.  I don’t recall anything too significant from this.  I know I enjoyed it!  Thanks!

December 14, 2025

Daily score: 7

Workout:

#5 - Endurance progression + core/cyclical

10 lateral burpees over erg

500m/450m row
rest 1 min bt rounds
+ (rest as needed)

2:32/2:32/2:30/2:32

3 rounds @ 95% of target finishing effort
10 lateral burpees over erg
500m/450m row
rest 45 sec bt rounds

+ (rest as needed)

2:29/2:36/2:35

2 rounds @ 95% of target finishing effort
10 lateral burpees over erg
500m/450m row
rest 30 sec bt rounds

2:28/2:39

+
20 min EMOM:
1- elbow side star plank leg lifts; 10 reps/side
2- 40 sec ski erg (55 SPM pace at low effort. fast hands and short stroke. Watch below tech)
3- 20 sec V-ups + 20 sec single leg hip thrust marches
4- 40 sec echo bike
https://www.youtube.com/shorts/wseBahl0lQE

Done, 6-7 cals each round on the bike

Well that was intense.  I actually felt that row/burpee layout was harder than the test itself.  I opened the garage door just before my last two sets and I think the cold air got me a little wheezy for the final one.  The only time I ever get asthma is when cold air hits my lungs.  Dumb idea to open the door.  It wasn’t a big deal though, maybe some good training!   Emom went great.  Thanks!

December 12, 2025

Daily score: 8

Workout:

#4- Hand stands + rotational core work + sprint
Gymnastics HS

5/5/4/3/6

+
A. Single arm KB snatch; 6 reps x3/side; rest as needed

Done with 35#

B1. Landmine press out; 6 reps x3/side; rest as needed
https://www.youtube.com/shorts/0efz8srgH7c(bottom right)

Done with 25# on bar

B2. Landmine split switches; 6 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with 25#

C. Single arm partial OHS on toes w/ landmine; 5 reps with 2 sec pause at the bottom of each (film) x2/side; rest as needed
https://www.youtube.com/shorts/KOEJRo22ddk

Done with 45 then 55

D1. Band rotational pull; 10 reps x2; rest as needed
https://www.youtube.com/shorts/NQrzoIZmG1M

Done

D2. Split stance wood chops; 10 reps x2/side; rest as needed
https://www.youtube.com/shorts/BllDIQSKTmk

Done

+
Row sprint 10 sec @100%
on the 30 sec
x4 min (8 sets) 

3/4 cals per sprint, 44 cals total

Enjoyed the new movements.  Core work has kept my back feeling great lately.  Thanks!

December 10, 2025

Daily score: 8

Workout:

#3 - Lower body
A. Barbell reverse lunges; 12 alt'ing steps x3; rest as needed

85x12x3

B. Clean grip RDL (use straps for grip to load heavier); 10-12x3; rest as needed

115/125/135 x12

C1. Single leg hamstring curls; 10 reps x3/side; rest as needed

Done

C2. Hip airplanes; 2 slow controlled reps x3/side; rest as needed

Done

D1. Front foot elevated KOT squats; 6 reps x2/side; rest as needed

Done

D2. Single leg calf raises; 10 reps w/ 1 sec pause on the top of each x2; rest as needed

Done

D3. Copenhagen plank; 20 sec x2/side; rest as needed

Done

D4. Band reverse squats; 20 reps x2; rest as needed

Done

Happy with the strength on the lunges.  Left leg can definitely go higher and more stable on the calf raises.  I’ve never done band reverse squats!  They were cool, felt like a good isolation of the hip flexors.  Thanks!

December 8, 2025

Daily score: 8

Workout:

#2 Upper body strength
A1. Push press; 10, 10, 10; rest 1 min

65/70/75

A2. DB strict press; 15, 15, 15; rest 1 min

15/15/15

A3. Band tricep extensions; 20, 20, 20; rest as needed to repeat effort or go up in weight

Done

B1. Weighted pull up; 3, 3, 3; rest 1 min

15, 20, 22.5

B2. Bent over barbell row; 10, 10, 10; rest 1 min

85/85/85

B3. Concentration DB bicep curls; 15/side x3; rest as needed

10/12/15

C1. Controlled tempo GHD; 5 reps @3030 x3; rest as needed

Done

C2. Stability ball stir the pot; 5 slow controlled reps in both directions x3; rest as needed

Done

+
stretching/mobility work 10 min

Done

 Enjoyed all of this.  No issues :). Thanks!

December 6, 2025

Daily score: 8

Workout:

#1 - Endurance progression + core/cyclical

Beebop rocksteady progression:
2 sets for times:
20 lateral burpees over erg
1000m/900m row
*rest 60 sec*
15 lateral burpees over erg
750m/675m row
*rest 30 sec*
10 lateral burpees over erg
500m/450m row
*Rest 8 min b/t sets
*Target of having the final round be faster than the last completed round of the initial test

1) 6:14, 4:48, 2:34

2) 6:00, 4:31, 2:32

+
16 min EMOM:
1- elbow side star plank leg lifts; 10 reps/side
2- 40 sec ski erg (55 SPM pace at low effort. fast hands and short stroke. Watch below tech)
3- 20 sec V-ups + 20 sec single leg hip thrust marches
4- 40 sec echo bike (easy)
https://www.youtube.com/shorts/wseBahl0lQE

Having fun with the endurance test.  Felt a bit heavier today but still got a good boost from getting it done.  Emom was awesome.  Definitely not how I usually use the ski erg.  Thanks!

December 3, 2025

Daily score: 9

Workout:

#12- Handstands + rotational core work + sprint
Gymnastics HS

4/10/3/5/5

+
A. Landmine row to press; 5 reps x5/side; rest as needed

Done with 35#

B. Single arm landmine split jerk; 8 reps x5/side; rest as needed

Done with 45#

C. Landmine explosive rotational twists; 14 reps x5; rest as needed

Done with 25#

D1. Barbell windshield wipers; 30 reps x2; rest as needed

Done

D2. Side plank powell raises; 15-20x2; rest as needed

8x15

5x18

D3. GHD torso twists; 30 slow controlled reps x2; rest as needed

Done

+
bike 20 cals for time

:42

Love the rotational core work.  I really feel like it’s helping my low back and helping me recover from riding too.  Thanks!0

November 29, 2025

Daily score: 8

Workout:

#11-Lower body
A. Box squat; 5x5; rest 2 min
* all sets at 93%+ last week's tough 5

115/125/125/130/135

B. Deadlift; 5 @80%, 3 @88%, amrap (-1) at 95% of heavy from last week

5 at 155

3 at 170

5 at 185

C1. Rear foot elevated split squats; 12-15x2/side; rest as needed

20x12/side x2

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

30x10/side x2

C3. Natural knee extensions; 8 slow controlled reps x2; rest as needed

Done

C4. Anterior tib raises; 70 reps x2; rest as needed

Done

Body was feeling great today.  Weights felt easier.  Gonna get a good horse ride in too.  Thanks!

November 28, 2025

Daily score: 8

Workout:

#10- Upper body strength
A. Strict press; 6, 5, 4, 3, 2, 1; rest 2 min
* start at heaviest from last week. make a small jump each set.

72/75/80/85/90/95

B. Single arm organic pulling challenge. Watch this video and look at
how he does the first row while balancing on one leg. I want you to
try to do this on a ring with your body in a similar position. Try to
balance on the same side leg and the opposite side leg. Post your best
in video to blog and report in the difficulty subjectively.
https://www.youtube.com/watch?v=LHDel63kFNA

+
10 min amrap:
2 strict dips
2 strict pull up

17 rounds plus 2 dips

+
6 min EMOM:
odd- 30 sec max reps bicep curls
even- 30 sec max reps tricep extensions
* light load and continuous reps throughout the 30 sec intervals

Done with 10#’s

+
stretching/mobility work 10 min

Done

Strict press felt great.  The pulling challenge was so hard!  So crazy that as soon as I lifted a foot I struggled to pull.  I’ve done so many single arm rows but with just one foot I felt weak!  Way harder on my right shoulder.  I think it is just more inflamed chronically from overuse and struggles to engage the first inch or so compared to the left side.  Super interesting challenge.  Dips/pull ups and bi’s/tri’s felt great!  Thanks!

November 27, 2025

Daily score: 8

Workout:

#9- endurance test-training
2 sets for times:
16 lateral burpees over erg
800m/720m row
*rest 60 sec*
13 lateral burpees over erg
650m/585m row
*rest 30 sec*
10 lateral burpees over erg
500m/450m row
*Rest 6 min b/t sets

1) 4:57, 4:00, 2:27

2) 4:38, 3:45, 2:26

Enjoying this variety in my week.  Definitely was smoked at the end.  Cool to see some improvement.  Thanks!

November 25, 2025

Daily score: 8

Workout:

#8- Handstands + rotational core work + sprint
Gymnastics HS

4/4/3/5/11

+
A. Landmine row to press; 5 reps x4/side; rest as needed

Done with 35#

B. Single arm landmine split jerk; 8 reps x4/side; rest as needed

Done with 35#

C. Landmine explosive rotational twists; 14 reps x4; rest as needed

Done with 25#

D1. Barbell windshield wipers; 24 reps x2; rest as needed

Done

D2. Side plank powell raises; 12-15x2; rest as needed

8x13/side

8x12/side

D3. GHD torso twists; 24 slow controlled reps x2; rest as needed

Done

+
Ski 20 cals for time

1:02

Love the landmine work, will go up in wt next week.  D series is so so good.  Love feeling a core pump.  Thanks!

November 23, 2025

Daily score: 8

Workout:

#7- Lower body
A. Box squat; 5x5; rest 2 min
* all sets at 93%+ last week's tough 5

105/110/115/120/120

B. Deadlift; 3 @70%, 3 @75%, 3 @80%, 3 @85%, amrap (-1) at 90% of
heavy from last week

135/145/155/165/175x6

D1. Rear foot elevated split squats; 10-12x2/side; rest as needed

25’s x10 x2

D2. Single leg RDLs; 8-10x2/side; rest as needed

35’s x8

35’s x9

D3. Natural knee extensions; 6 slow controlled reps x2; rest as needed

Done

D4. Anterior tib raises; 60 reps x2; rest as needed

Done

So, I fell in some water while walking fast at work on the hard floors on Friday.  Thankfully, just felt a bit jarred.  Mostly my back.  I took a rest day Saturday and then did this today and I actually think it made me feel better.  Squats felt great, no hip pinching like last week.  First rep on the dead lifts was the hardest each time but felt great as I went. Thanks!

November 19, 2025

Daily score: 8

Workout:

 #6- Upper body strength

A. Strict press; 3 sets of 6 at 90% last week

72/72/72

B. Bench press; 3 sets of 4 at 90% last week

99/99/99

C. Weighted pull up; 3 sets of 2 at 90% last week

28/28/28

D1. Bent over barbell rows; 6-8x4; rest 2 min

95x8x4

D2. L-sit; amsap unbroken x4; rest 2 min

17/17/17/17

E1. DB bicep curls; 18-22x2; rest 1 min

12’s x22

12’s x20

E2. Laying DB tricep extensions; 20-24x2; rest 1 min

12x22

12x21

+
stretching/mobility work 10 min

Done

This all felt great, somehow I missed blogging it sooner.  Thanks!

November 18, 2025

Daily score: 8

Workout:

#5- Endurance test-training
2 sets for times:
14 lateral burpees over erg
700m/630m row

3:42/3:49

*rest 60 sec*
12 lateral burpees over erg
600m/540m row

3:17/3:12

*rest 30 sec*
10 lateral burpees over erg
500m/450m row

2:36/2:30

*Rest 4 min b/t sets

*Target of having the final round be faster than the last completed
round of the initial test

Those two last intervals definitely got me.  A different kind of effort than I’m used to but still quite familia from all the metcon years.   Felt good.  Happy I beat 2:40 each time.  Quads felt more burned up from the burpees than I remember last week.  Took awhile for them to kick in on the rows.  Love it.  Thanks!

November 16, 2025

Daily score: 9

Workout:

#4- Hand stands + rotational core work + sprint
Gymnastics HS

4/14/5/4/4

+
A. Landmine row to press; 5 reps x3/side; rest as needed

Done with 35#

B. Single arm landmine split jerk; 8 reps x3/side; rest as needed

Done with 35#

C. Landmine explosive rotational twists; 14 reps x3; rest as needed

Done with 25#

D1. Barbell windshield wipers; 20 reps x2; rest as needed

Done

D2. Side plank powell raises; 10-12x2; rest as needed

8# x10/side x2

D3. GHD torso twists; 20 slow controlled reps x2; rest as needed

Done

+
Row 20 cals for time

:59

Still a little sore lower body and upper back a little from the deadlifts.  This was all fun though and had no problems.  I love the landline work.  This was a really fun core day too.  Thanks!

November 14, 2025

Daily score: 8

Workout:

#3 - Lower body
A. Box squat; 5x5; rest 2 min
* building sets to about 9/10 effort on the last

85/95/100/110/115

B. Deadlift; build to a tough single at 9/10 effort

195

C. Deadlift; amrap (-1) at 85% of B - 1 set

165 x8

D1. Rear foot elevated split squats; 8-10x2/side; rest as needed

15’s x10

20’s x10

D2. Single leg RDLs; 6-8x2/side; rest as needed

25’s x8

30’s x8

D3. Natural knee extensions; 5 slow controlled reps x2; rest as needed

Done

D4. Anterior tib raises; 40 reps x2; rest as needed

Done

Definitely sore the next day in the glutes, adductors, low back.  All in a good way and balanced.  My left hip was pinchy in the bottom of the squats.  I think it’s just tight from riding.  Felt it with the split squats too.  Otherwise this all felt solid and fun!  Thanks!

November 12, 2025

Daily score: 9

Workout:

#2- Upper body strength
A. Strict press; build to a 6rm in 6 minutes

80

B. Bench press; build to a 4rm in 6 min

110

C. Weighted pull up; build to a 2rm in 6 min

31

D1. Bent over barbell rows; 6-8x3; rest 2 min

85x8

95x8

95x8

D2. L-sit; amsap unbroken x3; rest 2 min

15/16/15

D1. DB bicep curls; 16-20x2; rest 1 min

15’s x16

12’s x20

D2. Laying DB tricep extensions; 15-20x2; rest 1 min

12’s x20

12’s x20

+
stretching/mobility work 10 min

Done

This was fun!  Everything felt good and I had Marc as a spotter on the bench.  Even a little sore in the bi’s and tri’s the next day.  Thanks!

November 8, 2025

Daily score: 9

Workout:

#1
Endurance day:
"Bebop & Rocksteady"
Burpee/Row Beep Test
On a running clock
10 lateral burpees over erg + Row 500/450m
*Until you can’t finish the distance in the time window

First time window - 0:00-4:00 (4:00)
Second time window - 4:00-7:50 (3:50)
Third time window - 7:50-11:30 (3:40)
Fourth time window - 11:30-15:00 (3:30)
Fifth time window - 15:00-18:20 (3:20)
Sixth time window - 18:20-21:30 (3:10)
Seventh time window - 21:30-24:30 (3:00)
Eighth time window - 24:30-27:20 (2:50)
Ninth time window - 27:20-30:00 (2:40)
Tenth time window - 30:00-32:30 (2:30)
Eleventh time window - 32:30-34:50 (2:20)
Twelfth time window - 34:50-37:00 (2:10)
Last round (lucky #13) - for time!


*If you get time capped, your score = total reps (burpees + 1 rep for
every 10m row)
*If you complete all rounds, your score = time to complete last round

Score= 539

Made it through 30:00 and got to 339m rowing on the next segment 

+
24 min EMOM:
1- 20 sec side plank/side
2- 40 sec ski erg
3- 20 sec hollow rock + 20 sec arch rock
4- 40 sec echo bike

Done

This was so fun!  Strategy kept me interested and I actually made it a lot farther than I thought I would.  Felt great after.  I went to the horse ‘land safe’ clinic after and the next day.  First day was a lot a lot of tumbling.  Got a little motion sick but overall did well.  Second day tons of being ejected from the mechanical horse and doing rapid tucks mid air, abs were sore the next day!  A quarter of the class didn’t show up the second day my guess is because it was quite physically challenging.  Excellent excellent life skill learned.  Basically the best way to lesson the impact into the ground when falling from anything.  Soooo glad I did this.  Thanks for the push.  

November 5, 2025

Daily score: 9

Workout:

#9- Hand stands + rotational core work + sprints
Gymnastics HS

4-3-4-12-4

+
A. Rotational med ball slams; 14 reps x2; rest as needed
https://www.youtube.com/watch?v=2ubF0fUggSc

Done with 30

B. KB bent press; 8 slow controlled reps x2/side; rest 1 min bw sides

Done with 26

C1. Side plank powell raises; 15 reps x2/side; rest as needed

Done with 5

C2. DB rotational torso twists on stability ball; 16 slow controlled reps x2; rest as needed

Done with 25

C3. Swiss ball plank twists; 30 alt'ing reps x2; rest as needed
https://www.youtube.com/shorts/hq7LPGOiD6Q

Done

+
3 rounds for time:
10 cal ski
10 cal row

4:37

Love all these movements, feel so good for my body.  Like flossing :).  HS were a bit of a struggle today but got one good long one.  Went out a little hot on the 3 rft and definitely slowed down.  Felt great though!  Thanks!