June 28, 2025

Daily score: 9

Workout:

Lower body Hips/adductors + Hand stands

Gymnastics HS hold:

2-2-1-2-3

+
A1. Copenhagen plank; 30 sec x3/side; rest 30 sec

Done

A2. Goblet cossack squats; 12 alt'ing reps w/ 2 sec pause in end range x3; rest as needed

Done with 20#

B. Sumo stance good mornings; 6-8x3; rest 2 min

75x8

85x8

90x8

+
15 min amrap:
10 DB front rack walking lunges 35#
10 cal row
10 DB box step ups 35# to 20"
10 cal bike
10 double DB power snatch
10 cal echo bike

20’s for the snatch

2+10+10+10+10+3 snatch

+
C1. hamstring curls w/ feet on on rower; 15 reps x3; rest as needed
C2. Single leg hip thrusts; 15 reps x3/side; rest as needed
C3. Single leg hip airplane; 3 slow controlled reps in both directions x3; rest as needed

Done

Arms were a bit sore from yesterday, may have affected my HS strength.  I felt great today though, energetic.  GM weight is limited mostly by keeping quality form than it really feeling too ‘heavy’.  Step ups were the hardest part of the amrap.  Went lighter on the snatches, the double snatch has never been my most efficient movement.  Amrap had me breathing heavy!  Felt great.  C series was an excellent cool down.  Thanks!

June 27, 2025

Daily score: 8

Workout:

Upper body interval training and core

5 min amrap
3 unbroken strict pull ups
3 strict press at 75% 1rm
12 V-ups
rest 5 min actively on rower
5 min amrap
6 unbroken strict ring dips
6 ring rows
12 toes to bar
rest 5-10 min actively on rower
x2 times through (20 min total of amraps over 40-45 min)

Amrap 1/2

4/2+6+3

4+3/2+6+6+4

+
EMOM 12 min:
1- 6 sec air bike sprint to peak wattage
2- 3 burpees AFAP
3- 6 max effort pulls on ski erg for peak wattage
4- 3 rotational med ball throws as hard as possible per side

Rounds:

1: 680/:06/297

2: 725/:06/330

3: 750/:06/344

+
stretching/mobility work 15-20 min

Done

Legs a little sore today, could be from riding after my workout too.  This was a fun structure and felt good.  Enjoyed the mobility time at the end as well.  Thanks!

June 26, 2025

Daily score: 8

Workout:

#9- plyo's/Iso's/mobility
A1. Straight leg band hamstring kicks; 25 sec x5; rest 1 min
https://www.youtube.com/watch?v=cCyx_f0tfMI
A2. Psoas band kicks; 25 sec x5; rest 1 min
https://www.youtube.com/watch?v=jori5YoJNoc
A3. Prime time flies; 60 feet x5; rest as needed
https://www.youtube.com/watch?v=9wD0ohMr7Iw

Done

B. Split hurdle hops; 12 reps x5; rest as needed
* you don't need to have a hurdle, but imagine you have a low hurdle there and do this foot work. please film your attempts so I can see if my progressions are appropriate.
https://www.youtube.com/watch?v=ZPIDeoXql8s

Did the video I sent

+
EMOM 20 min:
1- 40 sec double KB front rack iso hold
2- 40 sec goblet KB 90 degree front rack squat hold
3- 40 sec goblet KB floating split squat iso hold L
4- 40 sec goblet KB floating split squat iso hold R

35’s/26/10# db on 1st round of split squats then bw

Done

+
C1. Goblet cossack squats; 15 reps x3; rest 1 min bw sides

10# on first set then bw

C2. Band assisted natural knee extensions; 18 reps x3; rest 1 min

Done

Feeling great today.  Finally feeling caught up on sleep and stress management.  I tried to add some weight in this one this week but the split squats and Cossacks were more quality with bw.  Hurdle plyo was challenging but felt doable.  I think the little pogo jump really helps me reorganize.  Thanks!

June 22, 2025

Daily score: 8

Workout: 

#8 - Lower body Hips/adductors + Hand stands
Gymnastics HS hold

3/5/3/2/4

+
A1. Wall press resisted adduction; 30 reps x3/side; rest as needed
A2. Short lever copenhagen iso; 30 sec x3/side; rest as needed
A3. Slider lateral lunge adduction; 10 reps x3/side; rest as needed
All A series videos here: https://www.youtube.com/shorts/PQ-DRV7T4a0

Done

+
3 sets:
12 squat jumps (hands on back of head, squat to just above parallel, jump in the air at 90% effort)
18 double DB front rack walking lunges (18/side)
36 hip thrusts (moderately heavy so it has to be done in multiple sets to get to 36)
rest as needed bw sets

25’s for lunges and 155# for HT

4:32

4:23

4:21

+
B. Single leg hip airplane; 5 slow controlled reps in both directions x3; rest as needed

Done

Nothing much to note.  Legs/adductors feeling good.  Sets of 3 were challenging.  Thanks!

June 21, 2025

Daily score: 8

Workout:

#7 - Upper body interval training and core
6 min amrap:
6 strict pull ups
12 ring rows
24 toes to bar
rest 6 min

1+6+12+10

6 min amrap:
6 strict dips
12 ring push ups
24 tuck ups
rest 6 min

2+6+12+7

6 min amrap:
12 calories row
12 S2O 85#
rest 6 min

2+12+2

6 min amrap:
12 cals air bike
6 strict pull ups

3+10

+
A. 100 tuck ups for time

3:53

+
stretching/mobility work 15-20 min

Done

Feeling nearly back to my usual energy/stress level.  This workout was super fun, loved the flow.  A little sore in my upper body/neck the next day, not bad.  I love the progress I’ve made with ttb and pull up strength/stamina.  Thanks!

June 18, 2025

Daily score: 6

Workout:

#6- plyo's/Iso's/mobility
A1. Straight leg band hamstring kicks; 25 sec x5; rest 1 min
https://www.youtube.com/watch?v=cCyx_f0tfMI
A2. Psoas band kicks; 25 sec x5; rest 1 min
https://www.youtube.com/watch?v=jori5YoJNoc
A3. Prime time flies; 60 feet x5; rest as needed
https://www.youtube.com/watch?v=9wD0ohMr7Iw

Done

B. Split hurdle hops; 12 reps x5; rest as needed
* you don't need to have a hurdle, but imagine you have a low hurdle there and do this foot work. please film your attempts so I can see if my progressions are appropriate.
https://www.youtube.com/watch?v=ZPIDeoXql8s

Did the modification

+
EMOM 20 min:
1- 35 sec double KB front rack iso hold

2- 35 sec goblet KB 90 degree front rack squat hold
3- 35 sec goblet KB floating split squat iso hold L
4- 35 sec goblet KB floating split squat iso hold R

1- with 35’s

2- with 26#

3- bw

4- bw

+
C1. Goblet cossack squats; 15 reps x3; rest 1 min bw sides

Done with bw

C2. Band assisted natural knee extensions; 18 reps x3; rest 1 min

Done

Clearly I have been too busy that it is Sunday and I am writing this from Wednesday’s workout now.  I’ve had some drama with my dad and it’s just made my brain quite scattered.  Hoping things will calm down now.  I remember trying to keep this workout scaled to a manageable stress level.  The mod on the plyo work felt way better. I did the split squat ISO’s with my back foot on the ground, having it on the bench was just too hard.  I did the Cossacks with body weight in order to keep them smoothe and good form.  Thanks!

June 16, 2025

Daily score: 8

Workout:

#5 - Lower body Hips/adductors + Hand stands
Gymnastics HS hold

2-5-1-4-2

+
A1. Wall press resisted adduction; 30 reps x3/side; rest as needed
A2. Short lever copenhagen iso; 30 sec x3/side; rest as needed
A3. Slider lateral lunge adduction; 10 reps x3/side; rest as needed
All A series videos here: https://www.youtube.com/shorts/PQ-DRV7T4a0

Done

+
3 sets:
10 squat jumps (hands on back of head, squat to just above parallel, jump in the air at 90% effort)
14 double DB front rack walking lunges (14/side)
30 hip thrusts (moderately heavy so it has to be done in multiple sets to get to 30)
rest as needed bw sets

25# dbs/ 155# HT

3:43

3:32

3:33

+
B. Single leg hip airplane; 4 slow controlled reps in both directions x3; rest as needed

Done

Did a ton of horse stuff and farm chores before this one but still felt good energy.  No issues.  Feeling good the next day too.  Yay for adductors not acting up!  Thanks!

June 14, 2025

Daily score: 7

Workout:

#4 - Upper body interval training and core
Every 6 min x2-3 sets (12-18 min)
12 strict pull ups
24 ring rows
amrap toes to bar until the 4:30 mark

TTB per set: 20/14/12

+
Every 7 min x2-3 sets (14-21 min)
12 strict dips
24 ring push ups
amrap tuck ups in remanining time to 4 min mark (2 min rest)

Tuck ups per set: 54/50/46

+
Every 3 min x2 sets (6 min)
Row sprint 30 sec hard
amrap shoulder to overhead 75# until the 90 sec mark
* try to beat last week's scores w/ more weight

9/12 cals/reps

10/13

+
Every 4 min x2 sets (8 min)
air bike sprint 30 sec hard
amrap sets of 2 unbroken strict pull ups until the 2:30 mark (90 sec rest)

10/6  cals/sets of 2

13/4

+
stretching/mobility work 15-20 min

Done

This is such a fun structure and deceptively challenging.  A little sore the next day but not bad.  Happy with how my shoulders are holding up.  TTB is feel smoother and pull ups stronger.  Thanks!

June 11, 2025

Daily score: 6 (recovering from a couple crazy work days)

Workout:

#3- plyo's/Iso's/mobility
A1. Straight leg band hamstring kicks; 20 sec x5; rest 1 min
https://www.youtube.com/watch?v=cCyx_f0tfMI
A2. Psoas band kicks; 20 sec x5; rest 1 min
https://www.youtube.com/watch?v=jori5YoJNoc
A3. Prime time flies; 60 feet x5; rest as needed
https://www.youtube.com/watch?v=9wD0ohMr7Iw

Done

B. Split hurdle hops; 10 reps x5; rest as needed
* you don't need to have a hurdle, but imagine you have a low hurdle there and do this foot work. please film your attempts so I can see if my progressions are appropriate.
https://www.youtube.com/watch?v=ZPIDeoXql8s

Done

+
EMOM 20 min:
1- 30 sec double KB front rack iso hold
2- 30 sec goblet KB 90 degree front rack squat hold
3- 30 sec goblet KB floating split squat iso hold L
4- 30 sec goblet KB floating split squat iso hold R

Done 

35’s for fr iso hold

26# for squat iso

Bw for ss iso

+
C1. Goblet cossack squats; 12 reps x3; rest 1 min bw sides

Done with 10#

C2. Band assisted natural knee extensions; 15 reps x3; rest 1 min

Done

I just wanna start with how embarrassing my split hurdles jumps are lol!  You are welcome for the video evidence.  And that was after multiple tries of not jumping like a 5000# rhino who wants to be a ballerina.  Is what is is.

Back to the beginning.  Work was crazy the two days before this and I definitely felt a cortisol hangover the morning of this workout.  I tried to just go at an intensity that kept me calm.  Workout was perfect for that.  I didn’t push making the holds super heavy in the emom as what I did choose felt challenging enough.  All is well!  Thanks!

June 8, 2025

Daily score: 7

Workout:

#2 - Lower body Hips/adductors + Hand stands
Gymnastics HS hold

3-2-5-3-4

+
** since it has only been about 3 weeks of this structure, I'm going to leave the adductor work in there since you said with the saddle and these they have been feeling good, I only changed the following work.
A1. Wall press resisted adduction; 30 reps x3/side; rest as needed

Done

A2. Short lever copenhagen iso; 30 sec x3/side; rest as needed

Done

A3. Slider lateral lunge adduction; 10 reps x3/side; rest as needed
All A series videos here: https://www.youtube.com/shorts/PQ-DRV7T4a0

Done

+
3 sets:
8 squat jumps (hands on back of head, squat to just above parallel, jump in the air at 90% effort)
12 double DB front rack walking lunges (12/side)
24 hip thrusts (moderately heavy so it has to be done in multiple sets to get to 30)
rest as needed bw sets

25# dbs/ 155 HT

3:00/3:14/2:54

+
B. Single leg hip airplane; 3 slow controlled reps in both directions x3; rest as needed

Done

Body feeling a bit sore and ready for a rest day.  I’m at work the next two days so decided to get this one in despite a bit of soreness.  Felt great!  3 sets were challenging but not terrible.  Zero adductor issues.  Love the hip airplanes.  Been forever since I’ve done those and they were a great stretch for my glutes.  Thanks!

June 7, 2025

Daily score: 9

Workout:

Upper body interval training and core

Every 5 min x2-3 sets (10-15 min)
10 strict pull ups
20 ring rows
amrap toes to bar until the 3:30 mark (so 90 sec rest per set)

Done, 12 ttb each round

+
Every 6 min x2-3 sets (12-18 min)
10 strict dips
20 ring push ups
amrap tuck ups in remanining time to 4 min mark (2 min rest)

39/41/38 tuck ups

+
Every 3 min x2 sets (6 min)
Row sprint 30 sec hard
amrap shoulder to overhead 65# until the 90 sec mark

9 cals/ 10 sh to oh

10 cals/ 10 sh to oh

+
Every 3 min x2 sets (6 min)
air bike sprint 30 sec hard
amrap renegade rows until the 90 sec mark 35#/hand

10 cals/ 15 rows

13 cals / 18 rows 

+
stretching/mobility work 15-20 min

Done

This was such a fun series!   Love the flow.  Felt amped to workout this day and the workout matched that.  Everything was challenging but nothing felt impossible or too much of a slow down.  Thanks!

June 6, 2025

Daily score: 8

Workout: (repeat)

#8 - Lower body circuit training + Hand stands
Gymnastics bodies HS

3-1-1.5-4-3

+
20 min amrap:
1- 9 heels elevated front squat (heavy)
2- 6 hip thrusts (maximal load)
3- 3 hang power cleans (light and explosive)
4- rest

65/175/75

Done

+
20 min amrap:
1- 16 alternating DB front rack reverse lunges
2- 16 DB kick stand squats (8/side)
3- 16 single leg hip thrusts (8/side)
4- rest

25’s/10’s/bw

Done

+
20 min amrap:
1- 12 band assisted natural knee extensions
2- 12 hamstring curls on rower (hips elevated)
3- 36 calf raises (12 toes in, 12 neutral, 12 toes out)
4- amrap anterior tib raises
5- rest

Done

+
15 min locomotion on lower body dominant motions: a walks, b walks, ostrich walk, horse stance walk, duck walk

Done

Feeling good today so looked back and picked a day with some challenge.  Super happy with how my legs and back have been feeling.  I think my new saddle is helping.  Lunges felt strong.  I did everything at a slower controlled tempo.  Thanks!

June 5, 2025

Daily score: 9

Workout:

HS:

3-2-1-4-4

3 sets:

3 min forward sled drag

3 min backward sled drag

6 sand bag to shoulder 70#

12 slow sand bag bear hug squats 70#

Done with sled plus 90#

+10 mins easy ski erg

91 cals

Had great energy to workout this morning and made this up.  Grass is thick now so sled pull was pretty heavy.  Legs felt great.  Squatting slow and controlled with the sand bag went well.  Enjoyed a cool down on the ski erg.  

June 3, 2025

Daily score: 8

Workout:

#9 - plyo's/sled/KB/Zone 2
A. Low level plyo complex; 15 feet of each movement x5; rest 1 min
https://www.youtube.com/shorts/A5xaSlvZVSM

Done

B1. Trap bar vertical jumps; 9 reps x3; rest 30 sec

Done

B2. Russian KBS; 32 reps x3; rest 30 sec

Done with 44#

B3. Seated box jumps; 7 reps x3; rest as needed

Done to 24”

+
40 min amrap at zone 2 effort
20 cals airdyne
15 sec support hold on rings
10 sec Lsit hold
5 strict toes to bar
2 turkish get ups (1/arm with a 1 sec pause in each position)

6+20+15+10

I can’t believe I didn’t blog this sooner!  Sorry.  Work was crazy yesterday and I didn’t get a moment to myself.  This workout went well.  The B series is a great challenge.  And I love the core pump of the amrap.  Thanks!

June 1st, 2025

Daily score: 8

Workout:

#8- Lower body Hips/adductors + Hand stands
Gymnastics HS hold

2-2-2-2-2

+
A1. Wall press resisted adduction; 50 reps x3/side; rest as needed

Done

A2. Short lever copenhagen iso; 40 sec x3/side; rest as needed

Done

A3. Slider lateral lunge adduction; 15 reps x3/side; rest as needed
All A series videos here: https://www.youtube.com/shorts/PQ-DRV7T4a0

Done

B1. Barbell hip thrusts; 6-8x5; rest 90 sec

185x8

185x8

185x8

195x8

195x8

B2. Seated straddle good mornings; 10-12x5; rest 90 sec

75x12

85x12

90x12

95x12

95x12

C1. Rear foot elevated split squats; 10-12x3/side; rest 1 min bw sides

Bw x12

10’s x12

15’s x12

C2. Single leg RDL; 8-10x3/side; rest 1 min
* C's heavier than last week

25’s x10

30’s x10

30’s x10

Feeling more energized and all over good today.  All of this felt great other than struggling on HS today for whatever reason.  I did go slow and easy on the split squats out of caution.  Legs felt solid.  Thanks!  Will do my last workout on Tuesday, ready for more on Thursday.