March 30, 2025

Daily score: 9

Workout:

M#9 - Cyclical + strongman + calisthenics
200 foot heavy farmers carry
3 min active recovery row
x3 sets

Handles plus 140

+
200 foot sandbag bear hug carry
3 min active recovery assault bike
x3 sets

100# sand bag

+
200 foot sled drag (100 forward/100 backward
3 min active recovery ski erg bw sets
x3 sets

Sled plus 115

+
24 min emom:
1- 15 sec adductor side plank/side
2- 30 sec hollow hold on GHD
3- 30 sec super man hold
4- 30 sec max reps Vups

Done

+
10-15 min self directed stretching

Done

Farmer carry was probably still the hardest.  I do love this combo.  Just feels so total body when I’m done.  Sore next morning but not terrible.  Thanks!

March 29, 2025

Daily score: 8

Workout:

#8- Lower body + Hand stands 
Gymnastics bodies HS

1/3/5/3.5/1

+
A1. Isometric pin squats at just above 90 degree; 15 sec ramping to maximal contraction for last 5 seconds x5; rest 30 sec

Done

A2. Band assisted vertical jumps; 10 reps x5; rest as needed
https://www.youtube.com/watch?v=K_rI3GQSRko

Done

B1. Hamstring band tantrums; 30 seconds x3; rest 40 sec

Done

B2. Single leg psoas band tantrum; 30 sec x3; rest 40 sec

Done

B3. Band hip thrusts; 30 reps x3; rest as needed

Done

C1. DB death march; 30 reps x2; rest 1 min

30’s x30 x2

C2. Rear foot elevated heel hovering split squat; 10-12x2/side; rest 1 min bw sides

20’s x10/side x2

Legs were pretty smoke after this.  I did have a good horse back ride thought without any cramping.  Impressive what a workout the bands can be.  Feeling good!  Thanks!

March 26, 2025

Daily score: 9

Workout:

#7 - Upper body gymnastics density/bodybuilding

A. Strict dips; amrap unbroken x5; rest 90 sec

13/9/7/8/7

B. Supinated grip weighted pull ups; 1.1.1.1.1x5; rest 15 sec/rest 3 min

20/17.5/17.5/17.5/17.5

C. Overhead band tricep extensions; 150 reps for time (maintaining normal tempo)

7:26

D. 35# empty Barbell bicep curls; 150 reps for time (maintaining normal tempo)

17:55

E. Accumulate 20 hollow body rolls in both directions for quality

Done

+
upper body stretching/mobility work 15-20 min

Done

I had so much energy this day I was able to fit this in after work.  Dips are feeling stronger and less pinchy on my right shoulder.  Pull ups were great, probably would not have made it through at 20# so stuck with 17.5.  Bi curls were hard!  I ended up doing sets of 5.  The rest was all good.  Not as sore in the bi’s/tri’s as I thought I would be but definitely sore :).  Thanks!

March 24, 2025

Daily score: 8

Workout:

#6 - Cyclical + strongman + calisthenics
200 foot heavy farmers carry
4 min active recovery row
x3 sets

Handles plus 140#

+
200 foot sandbag bear hug carry
4 min active recovery assault bike
x3 sets

100# sand bag

+
200 foot sled drag (100 forward/100 backward
4 min active recovery ski erg bw sets
x3 sets

Sled plus 110

+
24 min emom:
1- 10 sec adductor side plank/side
2- 20 sec hollow hold on GHD
3- 20 sec super man hold
4- 20 sec max reps Vups

Done, around 15 v-ups per round

+
10-15 min self directed stretching

Done

I did this prior to my riding lesson and by end of day I was definitely spent, in a good way.  Lateral thighs sore, and back.  This is such a great workout.  Once again the farmer was probably the hardest then the sand bag then the sled.  I did add some weight to the sled this week.  Core session was a nice recovery.  Thanks!

March 23, 2025

Daily score: 7

Workout:

#5- Lower body + Hand stands 
Gymnastics bodies HS

3/1/2/3/1

+
A1. Isometric pin squats at just above 90 degree; 15 sec ramping to maximal contraction for last 5 seconds x4; rest 30 sec

Done

A2. Band assisted vertical jumps; 10 reps x4; rest as needed
https://www.youtube.com/watch?v=K_rI3GQSRko

Done

B1. Hamstring band tantrums; 25 seconds x3; rest 40 sec

Done

B2. Single leg psoas band tantrum; 25 sec x3; rest 40 sec

Done

B3. Band hip thrusts; 20 reps x3; rest as needed

Done

C1. DB death march; 24 reps x2; rest 1 min

30’s x24 x2

C2. Rear foot elevated heel hovering split squat; 8-10x2/side; rest 1 min bw sides

20’s x9/side x2

Amazing how this stuff smokes my legs even though it’s ‘just bands’.  Felt a little more coordinated maybe a bit stronger this week.  Thanks! 

March 22, 2025

Daily score: 8

Workout:

A. Strict dips; amrap unbroken x4; rest 90 sec

12,8,8,8

B. Supinated grip weighted pull ups; 1.1.1.1.1x4; rest 15 sec/rest 3 min

17.5/20/20/20

C. Single arm OH tricep extensions; 20-25x3; rest 1 min bw sides
* increase load from last week

12x25

15x20

12x25

D1. Reverse grip bicep curls; 15-18x3; rest 30 sec
* 5# heavier than last week on avg

15x15 x3

D2. Chest to ring isometric hold (top of ring row position); amsap x3; rest as needed to recovery (feet at level of hands)

:15 

:17

:10

E. Single arm ring plank; 18 sec x5/side; rest as needed bw sides

Done

+
upper body stretching/mobility work 15-20 min

Done

Felt super strong and made some progress on the dips.  Pushed the limits with the weights on b/c/d.  And the single arm ring planks were again such a total body challenge, love it.  Stretching was needed.  Thanks!  Sorry I got so behind blogging.  

March 20, 2025

Daily score: 9

Workout:

#3 - Cyclical + strongman + calisthenics
200 foot heavy farmers carry
5 min active recovery row
x3 sets

Done with handles plus 140#

+
200 foot sandbag bear hug carry
5 min active recovery assault bike
x3 sets

Done with 100# sand bag

+
200 foot sled drag (100 forward/100 backward
5 min active recovery ski erg bw sets
x3 sets

Done with sled plus 95#

+
20 min emom:
1- 10 sec adductor side plank/side
2- 20 sec hollow hold on GHD
3- 20 sec super man hold
4- 20 sec max reps Vups

Done, around 15 v-ups per round

+
10-15 min self directed stretching

Done

Super happy with the weight I was able to move.  Both the farmer and sand bag felt really heavy, the sled was probably the least stressful but not ‘easy’.  Emom was great!  Love feeling my core get super strong.  I got a dexa scan today!  So happy.  It’s unreal to get results without feeling at all ‘deprived’.  To be eating more food and feeling so good and still getting leaner is revolutionary.  My goals were 140# and 19%.  Today I am 140.6 and 20.7%.  One month in, so cool.  Thanks so much for everything!

March 19, 2025

Daily score: 8

Workout:

#2- Lower body + Hand stands
Gymnastics bodies HS

2.5/3/1/2.5/3

+
A1. Isometric pin squats at just above 90 degree; 15 sec ramping to maximal contraction for last 5 seconds x3; rest 30 sec

Done

A2. Band assisted vertical jumps; 10 reps x3; rest as needed
https://www.youtube.com/watch?v=K_rI3GQSRko

Done

B1. Hamstring band tantrums; 20 seconds x3; rest 40 sec
https://www.youtube.com/watch?v=RWaqq99ZmLs

Done

B2. Single leg psoas band tantrum; 20 sec x3; rest 40 sec
https://www.youtube.com/shorts/ZTq2Nr1tRmQ

Done

B3. Band hip thrusts; 15 reps x3; rest as needed
https://www.youtube.com/shorts/p0g5gxdpn4w

Done

C1. DB death march; 20 reps x2; rest 1 min

25’s/30’s

C2. Rear foot elevated heel hovering split squat; 6-8x2/side; rest 1 min bw sides

15’s x8

20’s x8

Such an interesting combo of things.  The psoas tantrums are really tough.  I got better/smoother each round.  Arms are slightly sore from yesterday.  Thanks!

March 18, 2025

Daily score: 9

Workout:

#1 - Upper body gymnastics density/bodybuilding

A. Strict dips; amrap unbroken x3; rest 90 sec

12/6/7

B. Supinated grip weighted pull ups; 1.1.1.1.1x3; rest 15 sec/rest 3 min

With 10 then 15 then 17.5#

C. Single arm OH tricep extensions; 20-25x3; rest 1 min bw sides

10x25r

12x21

12x21

D1. Reverse grip bicep curls; 12-15x3; rest 30 sec

10x15r

12x15

15x15

D2. Chest to ring isometric hold (top of ring row position); amsap x3; rest as needed to recovery (feet at level of hands)

12/16/16 seconds

E. Single arm ring plank; 15 sec x5/side; rest as needed bw sides

Done

+
upper body stretching/mobility work 15-20 min

Done

Super happy with my reps on the strict dip.  12 may be a record.  Helps to be lighter.  This all went well and was challenging.  SA ring planks are tough.  Feeling good!  Thanks!

March 15, 2025

Daily score: 9

Workout:

#9 - Cyclical + calisthenics
15-12-9
toes to bar
burpees to 6" reach

6:14

+
ski erg 2 min at tough pace
rest 1 min
assault bike 2 min at tough pace
rest 1 min
x4 sets

1: ski/bike 27/26

2: 25/26

3: 25/27

4: 25/27

+
20 min easy bike

Done, can’t remember cals

+
10-15 min self directed stretching

Done

Felt so well rested and fueled for this.  I did a bunch of quick singles on the ttb to keep from standing around too much.  Love me some burpees.  Ski and bike felt great but tapered each time on the second minute.  Really benefitted from being warm for a nice stretch session.  Feeling great!  Thanks!

March 12, 2025

Daily score: 7

Workout:

#8 - Lower body + Hand stands
Gymnastics bodies HS

2/3/2/2/3

+
A. Barbell half squats; 15 reps x2; rest 2 min
* heavier than last week

145/155

B. Rear foot elevated split squats; 8-10x2/side; rest 1 min

30’s x8/side x2

C. Barbell hip thrusts; 150 reps for time 115#

9:32

D1. calf raises; 60 reps x2; rest 1 min

Done

D2. Anterior tib raises; 60 reps x2; rest 1 min

Done

Yesterday was a big day of working out, chores, and an athletic horse riding lesson.  I can tell today I’m a little bit in the lower energy/recovery zone.  But it’s my day to workout and I handled this just fine.  I can rest tomorrow at work :).  Half squats felt great.  Braving the heavier split squats and feeling solid but challenging.  Hip thrusts burned but I’m proud of my effort to keep cranking.  Thanks!

March 11, 2025

Daily score: 8

Workout:

#7 - Upper body strength
A. Bench press; build to a 6rm

105

B. DB bench press; 36 reps for time at last week's load

2:40 with 35’s

C. Push ups; amrap in 3 min

42

D. Weighted pull up; build to a 2rm

26

+
8 min amrap:
4 strict pull ups
8 ring rows

6 rounds

+
E. L-sit; accumulate 90 sec in as few sets as possible

6 sets of :15

I live how I feel like I’m getting more lean and seeing more definition.  Marc noticed it today in the gym :).  Arms felt pumped after this and I could tell later in the day my abs got worked too.  Thanks!

March 8, 2025

Daily score: 8

Workout:

#6 - Cyclical + calisthenics
25 min emom:
1- 30 sec jump rope (speed steps, single unders)
2- 30 sec burpees
3- 30 sec toes to bar
4- 30 sec ski erg
5- 30 sec c2 bike

Done, 9 burpees, 8ttb, 7 ski, 11-12 bike/ per round

+
25 min amrap:
10 cals ski
20 sec side plank/side
10 cal assault bike
20 sec hollow hold
20 sec arch body hold

6 rounds +10 +20/20 +10 +20 +10

+
15 min easy assault bike

114 cals

+
10-15 min self directed stretching

Done

I totally spaced on blogging this on time.  All I can recall is enjoying it and feeling like it was a solid workout.  Thanks!

March 7, 2025

Daily score: 8

Workout:

#5 - Lower body + Hand stands
Gymnastics bodies HS

4-3-2-3-2

+
A. Barbell half squats; 20 reps x3; rest 2 min
* heavier than last week

115/125/135

B. Rear foot elevated db split squats; 7-10x3/side; rest 1 min bw sides
* same load as last week

30’s x7/side

25’s x10/side

30’s x7/side

C1. Back extensions; 25 reps x3; rest 1 min

Done

C2. Frog thrusts; 45 reps x3; rest 2-4 min

Done

+
16 min emom:
1- 36 sec calf raises
2- 36 sec anterior tib raises
3- 36 sec side lying leg lifts (18 sec/side)
4- 36 sec single leg hip isometric (18 sec/side)

Done

All of this felt strong even with sore legs from horseback riding.  Feeling good to feel good.  I didn’t realize I still had so much room to learn about fueling myself appropriately.  It’s so cool how we all have insight that can make each other better.  I feel very lucky to be privileged enough to have coaches.  Hope you’re having fun with the Open!  Thanks!

March 5, 2025

Daily score: 9

Workout:

#4 - Upper body strength
A1. Bench press; 6, 6, 6; rest 30 sec

85/90/95

A2. DB bench press; 12, 12, 12; rest 30 sec

Done all with 35’s

A3. Push ups; 24, 24, 24; rest 3-5 min

Done

B1. Bent over barbell rows; 6, 6, 6; rest 30 sec

95/95/95

B2. Strict pull ups; 12, 12, 12; rest 30 sec

Done

B3. Ring rows; 24, 24, 24; rest 3-5 min

Done

C1. Elbow on knee external rotations; 12-15x2; rest 1 min

10# x15/side x2

C2. Powell raises; 10-12x2; rest 1 min

5# x12/side x2

D. Arch body rocks; 200 reps AFAP

8:36

This all went well and was a good pump.  Arch body is always hard for me so I know it seems like it took forever but I am proud lol.  Also, keep having ‘almost’ calf and foot cramps, even my right hamstring today almost cramped.  Talked with Tracy about it today and am gonna up my salt intake but she thought I should mention it to you.  Could also be all the stairs I climbed at work.  Anyhow, not too concerned.  Feeling fantastic and getting ripped lol.  Tracy is so great.  Thanks!

March 2, 2025

Daily score: 9

Workout:

#3 - Cyclical + calisthenics
20 min emom:
1- 30 sec jump rope (speed steps, single unders)
2- 30 sec burpees
3- 30 sec toes to bar
4- 30 sec ski erg
5- 30 sec c2 bike

Done

Burpees-9, ttb 7-8, ski 7, bike 11-12

+
20 min amrap:
10 cals ski
20 sec side plank/side
10 cal assault bike
20 sec hollow hold
20 sec arch body hold

5 rounds +10 +20/20 +1 cal bike

+
15 min easy assault bike

116 cals

+
10-15 min self directed stretching

Done

 Worked two longs days prior to this.  I did get to walk the stairs at work yesterday for a bit.  Calves even slightly sore from it.  This workout felt great!  Loving the track I’m on.  Even rode my horse after and spent the evening meal prepping.  Thanks!