August 28, 2025

Daily score: 7

Workout:

#6 - Hand stands + rotational core work + sprints
Gymnastics HS hold

5 attempts to kick up and hold for even and second on parallettes, no wall. Last one got maybe 3 seconds.

+
A. KB rotational drills; 3 sets of 12 of each of the 4 exercises in this video from both sides; rest as needed bw
https://www.youtube.com/shorts/WB93lYdkDt4

Done with 20# kb

B. Rotational back extensions; 18 alt'ing reps x3; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

C. Anchored windshield wipers; 24 reps x3; rest as needed
https://www.youtube.com/shorts/v-BocBRNbtI
* slow the tempo to your comfort

Done

+
Every 2 min x6 sets (3/each)
odd - Row 12 cals
eve- 18 KB snatch 35# (9/side)

Completed in 6 mins (which I think I did wrong)

+
E. Turkish gets ups; accumulate 3 per side with 1 sec hold in each position

Done with 26#

Working on my fear of kicking up on the parallettes and developing a safe exit.  My last try was a good pause and hold and controlled exit.  Still love the kb drills.  Back has been feeling amazing.  Core work in this session is potent.  I think I did the row/snatches wrong because each thing took about a minute and I did row then snatch then row then snatch then row then snatch and barely kept it to 6 mins.  Was a good challenge tho!  Thanks!  

August 26, 2025

Daily score: 9

Workout:

#5 - Lower body Hips/adductors + plyo's
10 min amrap:
12 calf raises
12 high knee marches
12 anterior tib raises
12 air squats
12 pogo hops
12 cal row

5 rounds

+
* keeping these the same for one more cycle
Jump basics - 10-15 min
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A1. Double KB front rack (elbows and pinkies close) squats @3030; amrap unbroken with 35#/hand (one you have to pause or lose tempo, set is over) x3; rest as needed

8/8/7

A2. Single leg hip thrusts; 10-12x3/side; rest as needed

X12/side x3

B. Goblet hold lateral lunge; 12 reps x3/side; rest as needed bw sides

26# x12

35# x12/side x2

C1. Handing Straddle L hold; amsap x3; rest 90 sec

25/23/23

C2. Seated straddle pike lifts; 12 reps x3; rest 90 sec

Done

C3. Sumo stance BB RDL; 10-12x3; rest 90 sec

105x12

115x12

125x12

Felt good and well rested this morning.  Happy the kb goblet squats felt less scary, still hard.  Little cramping in right quad on the straddle hangs toward the end.  Everything else felt great!  Thanks!

August 24, 2025

Daily score: 9

Workout:

#4 - Upper body Strength endurance
A. Bench press; build to a 5rm in 10 min (3-4 working sets)

115

B1. Weighted pull ups; 1.1.1.1.1x3; rest 10-15 sec/rest 30 sec
* heavier than last week's 3-4

31/31/26

B2. Supinated grip strict pull ups; amrap unbroken x3; rest 30 sec

9/7/6

B3. Ring to chest isometric hold (ring row position with feet above rings); amsap (-5 sec) x3; rest as needed to recovery

11/8/7

+
6 min amrap:
10 push ups
10 toes to bar
10 strict DB press 35#
10 V-ups
rest 3 min

x3

2+10+8

2+10+3

2+6

+
EMOM 12 min:
1- 18 sec adductor side plank/side
2- 12 sec L-sit
3- 36 sec alternating DB hang clean and jerk 35#
4- rest

Done, 10 c and j per round

+
C1. elbow on knee external rotations; 12-15x2/side; rest as needed

10# x15/side x2

C2. passive hang; 1:15 x2; rest as needed

Done

C3. Band pull aparts; 25 reps x2; rest as needed

Done

+
stretching/mobility work 10 min

Done

Arms seriously pumped at end of this one.  I do believe that matches or is a new PR 5rm bench press.  I had Marc as a spotter today so that helped.  Arms/shoulders feel great.  Hardest part of the amraps were the strict press.  Love the accessory work.  Thanks!

August 22, 2025

Daily score: 8

Workout:

#3 - Hand stands + rotational core work + sprints
Gymnastics HS hold 

(10s x5 parallette HS)

8/8/4/3/4

+
A. KB rotational drills; 3 sets of 10 of each of the 4 exercises in this video from both sides; rest as needed bw
https://www.youtube.com/shorts/WB93lYdkDt4

Done with 20#

B. Rotational back extensions; 16 alt'ing reps x3; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

C. Anchored windshield wipers; 20 reps x3; rest as needed
https://www.youtube.com/shorts/v-BocBRNbtI
* slow the tempo to your comfort

Done

+
3 rounds for time:
Row 10 cals
10 KB snatch 35# (5/side)

3:58

+
E. Turkish gets ups; accumulate 3 per side with 1 sec hold in each position

Done with 26#

 This was such a beautifully programmed workout.  Added videos of my beginning parallette hs work.  Not sure if I need to be on the nigher ones or not.  Used the was because it’s such a new scary feeling kicking up.  Any and all advice is welcome.  I miss having my fingers to help!  It’s gonna be a lot of new learning, love it.  

The kb rotational drills were amazing!!!! So perfect for what I need for my back while foiling.  I just can say enough about how much I enjoyed the challenge of those movements and how it really feels like they will help me.

Everything else was not new but potent and satisfying.  Felt great the next day too, mild core soreness.  Thanks!

August 20, 2025

Daily score: 6

Workout:

Downwinding, 2 hours 

Felt kinda low energy today but good to get some water/wind time.  I have some successes and lots of crashes.  My back did quite a bit better than last time with all the falling.  Thanks!

August 18, 2025

Daily score: 7

Workout:

#2 - Lower body Hips/adductors + plyo's
10 min amrap:
10 calf raises
10 high knee marches
10 anterior tib raises
10 air squats
10 pogo hops
10 cal row

5+10+6 marches

+
* keeping these the same for one more cycle
Jump basics - 10-15 min
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A. Double KB front rack (elbows and pinkies close) squats @3030; amrap unbroken with 35#/hand (one you have to pause or lose tempo, set is over) x3; rest as needed

See videos

5/6//7

B. Goblet hold lateral lunge; 10 reps x3/side; rest as needed bw sides

Done with 26#

C1. Handing Straddle L hold; amsap x3; rest 90 sec

14/22/22

C2. Seated straddle pike lifts; 10 reps x3; rest 90 sec

Done

C3. Sumo stance BB RDL; 8-10x3; rest 90 sec

95x10

105x10

Amrap and jump work felt great.  I took video of the kb squats because the first time I tried my back told my brain absolutely not.  Then I got the camera set and somehow did the first set just fine.   Then each set felt better and better.  Super interesting.  Annnnd, my back felt better/looser after the workout than before.  Win win.  C series was great.  Core is feeling super strong.  Gonna try and learn how to jump into my horse bareback this week ;).  Wish me luck!   Thanks!

August 17, 2025

Daily score: 8

Workout:

#1 - Upper body Strength endurance

A. Bench press; build to a 7rm in 10 min (3-4 working sets)

100

B1. Weighted pull ups; 2-3x3; rest 30 sec

20x3

26x3

31x2

B2. Strict pull ups; amrap (-2) x3; rest 30 sec

6/5/5

B3. Ring to chest isometric hold (ring row position with feet above rings); amsap (-5 sec) x3; rest as needed to recovery

10/10/8

+
10 min amrap:
10 push ups
10 toes to bar
10 strict DB press 35#
10 V-ups

3+10+10+6 strict press

+
EMOM 12 min:
1- 15 sec adductor side plank/side
2- 10 sec L-sit
3- 30 sec alternating DB hang clean and jerk 35#
4- rest

Done with 30/35/40 DB

+
C1. elbow on knee external rotations; 10-12x2/side; rest as needed

10# x12/side x2

C2. passive hang; 1 min x2; rest as needed

Done

C3. Band pull aparts; 20 reps x2; rest as needed

Done, orange band

+
stretching/mobility work 10 min

Done

So happy with how strong I felt for this session.  The only real thing to note is that my right shoulder has a harder time with the external rotations than the left.  I think I could do more weight on the left.  Thanks!

August 15, 2025

Daily score:

Workout:

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

5/5/5/5/5!

+
A1. GHD plate rotations; 22 seconds x5; rest 1 min
https://www.youtube.com/shorts/NYW_cAyBL7s

Done with 10#

A2. Rotational back extensions; 18 alt'ing reps x5; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

B1. Tall kneeling KB hip to halos; 18 alt'ing slow controlled circles x5; rest 1 min
https://www.youtube.com/shorts/2-grmRN2SbA

Done with 26#

B2. Hollow-arch rolls; 14 alt'ing rolls (7/direction) x5; rest 1 min
https://www.youtube.com/watch?v=W6VUh9ig4ZU

Done

C. Half kneeling KB chop and lift; 15 reps x3/side; rest as needed bw sides

Done with 15#

+
Row 500m for time

1:54

So excited to have capped my handstand straddle progression.  Shoulders just felt really great today.  Core work went really well but got nauseated again on the 3-4th round of rolls.  I made it through it but was still queasy on the row.  It reminds me of the pole class when the spinning would get me nauseated.  So weird but it actually helps to eat asap.  I’ll survive.  Thanks!

August 13, 2025

Daily score: 8

Workout:

#8- Lower body Hips/adductors + plyo's
15 min lower body warm up
reverse sled drag 4 min
rest 1 min
50 sec jog/10 sec walk x5
5 min calf/hip/core warm up for jumping

Sled plus 70#

Done

+
Jump basics - 10-15 min (no progressions on these for the cycle)
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A. Partial range box squats; 3 sets of 6; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (heavier than last week)

155/160/165

B1. Adductor side plank; 40 sec x3/side; rest as needed
B2. Prone straddle hip extensions; 3 sets of 15 reps w/ 2 sec pause on each rep; rest as needed
https://www.youtube.com/watch?v=J1uGoazYDgM
B3. Single leg hip extension leg whip; 3 sets of 15/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 21 reps x3; rest 1 min

Done with 44#

C2. Box jumps; 7 reps x3; rest as needed 

Done to 20”

Super happy with the ease of jogging in the warm up.  Jumping felt good too.  The squats mostly feel heavy on my spine but easy for the legs at the above parallel range.  Kbs still requiring a lot of thinking on bracing to not feel a hint of strain in my low back, but I did good with 44#.  Thanks!

August 12, 2025

Daily score: 6 super hot out and a bit tired 

Workout:

#7- Upper body Strength endurance
A1. Bench press; 3 sets of 6; rest 2 min

100/105/105

A2. Weighted pull ups; 3 sets of 1; rest 2 min
*heavier than last week

31/33.5/35

+
EMOM 9 min:
1- 45 sec max reps strict pull ups
2- 45 sec max reps DB strict press 35#/hand
3- 45 sec plank hold

Pull ups: 10/9/9

Strict press: 14/11/11

+
EMOM 9 min:
1- 45 sec max reps ring rows
2- 45 sec max reps push ups
3- 45 sec hollow body rock

RR: 19/18/19

Push ups: 19/17/16

+
EMOM 9 min:
1- 45 sec max reps bicep curls (a weight you can do continuous reps with @2020 tempo)
2- 45 sec max reps DB tricep extensions (same weight ruls as curls)
3- 45 sec sorensen hold

Bi’s: 15#. 11/12/12

Tri’s: 15/14/13

+
EMOM 9 min:
1- 45 sec max reps toes to bar
2- 45 sec max reps burpees
3- 45 sec side star plank (23 sec/side - 46 sec ;)

TTB: 15/12/11

B: 13/14/13

+
stretching/mobility work 15-20 min

Done

This felt harder than it looked again.  But I love the challenge and how smoked my arms are.  I could tell my energy level was a little low today with the heat and doing this after working all the horses.  But everything felt good otherwise.  Thanks!

August 10, 2025

Daily score: 8

Workout:

#6- Hand stands + rotational core work + sprints
Gymnastics HS hold

3-2-5-2-2

+
A1. GHD plate rotations; 18 seconds x5; rest 1 min
https://www.youtube.com/shorts/NYW_cAyBL7s

Done with 10#

A2. Rotational back extensions; 14 alt'ing reps x5; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

B1. Tall kneeling KB hip to halos; 14 alt'ing slow controlled circles x5; rest 1 min
https://www.youtube.com/shorts/2-grmRN2SbA

Done with 26#

B2. Hollow-arch rolls; 12 alt'ing rolls (6/direction) x5; rest 1 min
https://www.youtube.com/watch?v=W6VUh9ig4ZU

Done

C. Half kneeling KB chop and lift; 12 reps x3/side; rest as needed bw sides

Done with 15#

+
ski erg sprint;
200m for time
x3
rest as needed to recovery bw sets

:48

:46

:46

Did this after a long horse ride.  Was a good combo.  Core definitely felt worked by the end.  I did great with the ‘rolls’ this week!  Managed without any major nausea.  Yay!  Nothing else really to add, just really enjoyed the interesting and challenging core/twist work.  Thanks!

August 9, 2025

Daily score: 7

Workout:

#5 - Lower body Hips/adductors + plyo's

15 min lower body warm up
reverse sled drag 3:30
rest 1:30

40 sec jog/20 sec walk x5
5 min calf/hip/core warm up for jumping

Done, sled plus 70#

+
Jump basics - 10-15 min (no progressions on these for the cycle)
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A. Partial range box squats; 3 sets of 8; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (heavier than last week)

135/145/155

B1. Adductor side plank; 35 sec x3/side; rest as needed
B2. Prone straddle hip extensions; 3 sets of 12 reps w/ 2 sec pause on each rep; rest as needed
https://www.youtube.com/watch?v=J1uGoazYDgM
B3. Single leg hip extension leg whip; 3 sets of 12/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 15 reps x3; rest 1 min

Done with 44

C2. Box jumps; 6 reps x3; rest as needed 

Done to 20”

Really enjoyed the sled and walk/jog warm up.  Jump series felt a little more coordinated this week.  No ankle issues.  No problem with the squats or B series.  KB weight is limited by my low back just feeling hesitant to go heavy.  Working on good form and tight core.  Box jumps felt no prob!  Even jumping down.  Thanks!

August 5, 2025

Daily score: 8

Workout:

#4 - Upper body Strength endurance

A1. Bench press; 3 sets of 8; rest 2 min

90/95/96

A2. Weighted pull ups; 3 sets of 2; rest 2 min
*heavier than last week

20/26/28.5

+
EMOM 9 min:
1- 38 sec max reps strict pull ups
2- 38 sec max reps DB strict press 35#/hand
3- 38 sec plank hold

Pull ups: 10/9/8

SP: 10/10/9

+
EMOM 9 min:
1- 38 sec max reps ring rows
2- 38 sec max reps push ups
3- 38 sec hollow body rock

RR: 18/17/16

PU: 18/16/15

+
EMOM 9 min:
1- 38 sec max reps bicep curls (a weight you can do continuous reps with @2020 tempo)
2- 38 sec max reps DB tricep extensions (same weight ruls as curls)
3- 38 sec sorensen hold

Bi: 15# 10/10/10

Tri: 15# 13/11/9

+
EMOM 9 min:
1- 38 sec max reps toes to bar
2- 38 sec max reps burpees
3- 38 sec side star plank (19 sec per side)

TTB: 14/13/12

Burp: 13/12/12

+
stretching/mobility work 15-20 min

Done

Sorry this is so late.  I remember now that my horse trainer said she could come early and I ran off to do that right after this.  What I remember is I had fun with this and it all went well!  Thanks!

August 4, 2025

Daily score: 7

Workout: 

#3- Hand stands + rotational core work + sprints
Gymnastics HS hold

4-3-5-4-1

+
A1. GHD plate rotations; 15 seconds x5; rest 1 min
https://www.youtube.com/shorts/NYW_cAyBL7s

Done with 10#

A2. Rotational back extensions; 12 alt'ing reps x5; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

B1. Tall kneeling KB hip to halos; 12 alt'ing slow controlled circles x5; rest 1 min
https://www.youtube.com/shorts/2-grmRN2SbA

Done with 35#

B2. Hollow-arch rolls; 10 alt'ing rolls (5/direction) x5; rest 1 min
https://www.youtube.com/watch?v=W6VUh9ig4ZU

Done x4 rounds

C. Half kneeling KB chop and lift; 10 reps x3/side; rest as needed bw sides

Done with 15#

+
Row sprint;
150m for time
x3
rest as needed to recovery bw sets

:32, :31, :30

So good to have a normal day off and get in the gym.  Loved the new movements.  Took me a bit to get the GHD plate rotations correct.  I kept wanting to twist my body with the plate but that is stupid hard and my back said ‘no’.  Made more sense when I got into a good hollow body and just rotated the plate.  Rotational back extensions actually felt fairly easy.  The Kb movements were awesome.  I definitely think we’re working on the things I need here.  Unfortunately, the hollow arch rolls got me so nauseated!  I so struggle with that sometimes.  Something about rolling on my belly.  Ugh.  I just couldn’t do the 5th round.  Rowing felt great!  Thanks!