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!

November 3, 2025

Daily score: 8

Workout:

 #8 - Lower body

A1. Single unders; 75 sec continuous x3; rest 1 min
A2. Box jumps; 6 reps 30" x3 (step down); rest as needed
* depending on if you feel confident with this or not do 10 reps at 24" if you aren't ok with the 30

Both done and to 30”

B1. Single arm DB thrusters; 10 reps x2/side; rest as needed

30x10/side

35x10/side

B2. Single arm OH lateral lunges; 10 reps x2; rest as needed

25x10/side x2

C1. Single leg wall sit; 40 seconds x2/side; rest as needed

Done

C2. Single leg hip extension leg whip; 9 slow contorlled reps x2/side; rest as needed

Done

C3. Hanging L hold flutter kicks; 30 seconds x2; rest as needed

Done

J rope felt great, no mistakes.  Felt good jumping to 30”.  No issues with anything else.  Cruising!  Thanks!

October 31, 2025

Daily score: 8

Workout:

#7 - Isometric and eccentric strength
A1. DB bench press; 8-10x3; rest 1 min

40x10

45x10x2

A2. Strict press; 6-8x3; rest 1 min

75x8

80x6x2

A3. Ring plank; amsap (-5 sec) w/ turnout x3; rest as needed to recovery
no tempo this week, load heavier than last week

:50

:51

:46

+
EMOM 20 min:
1- 25 sec chin over bar isometric hold
2- 12 ring rows
3- 24 bicep curls alt'ing)
4- 55 sec active recovery row
5- rest

Done, 15’s on curls

+
C1. Overhead rope tricep extensions; 30 reps x2; rest as needed

Done

C2. Elbow on knee external rotations; 15-20 x2/side; rest as needed

12# x20 x2

C3. Shoulder extension plank; 35 seconcds x2; rest as needed

Done

+
stretching/mobility work 10 min

Done

Cool to feel some strength improvement on the bench and strict press.  Everything else felt great!  Thanks!