August 5, 2026

Daily score: 7

 4- Upper pulling + EST

A. Mixed grip head side to side pull ups; amrap unbroken x2/side; rest 2 min bw sets

6/6

6/6

B1. Tuck front lever hold; 20 sec x3; rest as needed

Done

B2. Ring rows; amrap unbroken @2121 x3; rest as needed

12/11/11

C. Bent over supinated grip barbell rows; 8-10x3; rest 2 min

85x10

90x10

95x9

D. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 10-20 min

Done

+
echo bike sprint 10 sec @100% 20 sec easy spin x8 sets

59 cals total

+
stretching/cool down 15 min

Done

Air is super Smokey here but I can’t sit around all day so I just kept the door shut.  Only really felt it on the bike just a little.  Tuck front lever hold is hard!  Enjoyed pushing the limit of how low I could hold my hips and hang in.  Everything else felt great.  Happy to get my hands on the ground with the bridge.  Thanks!

August 4, 2026

Daily score: 7

3- Strongman, Reactivity, hand eye coordination, movement complexity
A. Tennis ball juggling drill - This week try out two balls same hand. Record best number per side

4 on the right, 3 on the left

B1. KB snatch; 10 reps x3/side; rest 1 min

Done with 35

B2. Landmine rotational twists; 20 reps x3; rest 1 min

Done with 35# bar plus 15#

C. KB windmills; 5 reps x3/side; rest as needed bw sides

Done with 26#

D1. Single leg hip airplane; 2 slow controlled reps x3/side; rest as needed

Done

D2. Single leg rotational hops; 8 reps x3/side; rest as needed (90 degree turn to one direction until you are back to start, then back in the other direction. try to stick each landing)

Done

E. Hollow body hold rotational twists on the GHD; 20 slow controlled reps x2-3; rest as needed

Done x3

Spent Saturday and Sunday winging.  Feeling good out there.  Lots of smoke in the air around here so it was good to have a workout that wasn’t a tone of ‘breathing’.  Had fun with the juggling!  Definitely much easier on the right.  I wish I had bigger hands lol.  Everything else felt great!  Now we get to load/stack hay.  Thanks!

July 31, 2026

Daily score: 7 

 2- Handstand + pressing upper

30 min self directed warm ups. include new positional drills, old gymnastics bodies, and maybe things like bail outs or cartwheels.

Done

+
A. Bench press; build to an 8 rep max

100

B. Strict press; build to a 5 rep max

85

+
15 min amrap:
20 sec ring plank hold
10 sec side star plank per side
20 sec shoulder extension plank
10 sec L-sit

6 rounds +20 +10 +20

+
50 band overhead tricep extensions
30 band face pulls
3 min easy ski erg
x3 rounds

Done

Did this in 90 degree heat after a riding lesson.  HS work is a little rusty but improved as I went.  Bench and press felt great on rested arms.  Bands definitely gave a burn.  Legs a little sore from yesterday but not terrible.  Winging tomorrow!  Thanks!

July 30, 2026

Daily score: 8

1- Leg Strength

A1. Low bar box squat; 6, 6, 6; rest 1 min

125/135/135

A2. Rear foot elevated split squats; 12x3/side; rest 1 min

Done with 20’s

A3. Barbell hip thrusts; 24, 24, 24; rest as needed to recovery

Done with 85

+
3 sets:
200 foot sled drag (50 forward/50backward x2)
10 burrpee broad jumps
100 feet heavy farmers carry
rest as needed to recovery

1: 4:03 (sled plus 135, handles plus 140)

2: 4:08 (plus 160, plus 140)

3: 4:05 (plus 160, plus 140)

+
B1. Side plank overarch; 10 reps x3/side; rest as needed

Done

B2. Arch body rocks; 30 sec x3; rest as needed

Done

It had been so long since I did this I thought I’d start here again.  Having rested legs felt great.  Seemed easier than last time.  Great combo of movements, fun challenge.  Arch body actually felt great on my back at the end.  I’m sure I’ll be sore!  So good to be back at it.  Thanks! 

July 18, 2026

Daily score: 5 (hungover and tired)

A1. Low bar box squat; 6, 6, 6; rest 1 min 

125/125/135

A2. Rear foot elevated split squats; 12x3/side; rest 1 min

Done with 20#/hand

A3. Barbell hip thrusts; 24, 24, 24; rest as needed to recovery

Done unbroken with 85#

+
3 sets:
200 foot sled drag (50 forward/50backward x2)
10 burrpee broad jumps
100 feet heavy farmers carry
rest as needed to recovery 

Sled plus 115/125/140

Handles plus 140 for all 3

3:32/3:45/3:30

+
B1. Side plank overarch; 10 reps x3/side; rest as needed
B2. Arch body rocks; 30 sec x3; rest as needed

Done

We went to the Chris Stapleton concert and stayed downtown last night.  It was so fun but definitely feeling stunned and a bit hungover today.  Struggled to motivated for this but felt better as I went. Legs felt tight but handled everything.  Burpee broad jumps definitely woke me up.  Thanks!

July 13, 2026

Daily score: 8

 #12 - Handstand drills + pulling upper / landmine

A. Split jerk; 1 rep on the 20 sec x20 reps @7/10 RPE; focused on strong lockout and finish position. Switch legs per rep

Done with 95

B. Landmine clean and jerk; 9 reps x3/side; rest as needed

Bar +35 x9/side x2

Bar +45 x9/side x1

C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 15-20 min

Thoracic bridge 

+
12 min emom:
1- 25 sec side plank per side
2- 35 sec hanging L hoid (bent knee if needed)
3- 45 sec sandbag bear hug march
4- 50 sec sorensen hold

Done with 100# sand bag

+
15 min EMOM:
1- 20 sec double DB side bends
2- 30 sec hollow body rock
3- 2- sec copenhagen plank/side

Done with 50# dbs

Such a fun workout.  Love split jerks and land mine work.  And the thoracic bridge just makes my body feel good all week long.  I don’t so much love doing it as I do how it makes me feel after.  Core is feeling strong too.  Thanks!

July 12, 2026

Daily score: 7

#11 - Strongman, Reactivity, hand eye coordination, movement complexity

A. Tennis ball juggling drills 10-15 min - send best number of throws trying to keep three balls in the air simultaneously.

I got an extra throw or two, starting to feel the rhythm

B. Alterate arm throw and catch into wall - 5-10 min (throw with right hand into wall, then switch stance and catch with left hand and throw it back. alternate back and forth)

Done

C. KB clean and jerk; 10 reps x5/side; rest 1 min bw sides

Done with 35

D. Sandbag kang squats; 10 reps x5; rest 90 sec

Done with 100

E. sled drag; 3 min continuous x2; rest as needed to full recovery bw sets (heel toe hamstring pulls)

Sled plus 90

Having fun with the juggling.  Feels so good to get even a little better.  Love the sled work too.  Spent the rest of the day outdoors doing projects and with the horses.  So good to not be at work.  Thanks!

July 8, 2026

Daily score: 8

 #10 - Handstand + pressing upper

20 min self directed

Done

+
15 min gymnastics bodies regression cycle --> go back as you did last week and review some previous checkpoints you worked through

Done

+
A1. Amrap (-2) TTB x3; rest 75 sec

6/7/7

A2. Amrap (-2) ring push ups x3; rest 75 sec

12/13/13

A3. Ring rows; amrap (-2) x3; rest 75 sec

20/20/19

B1. Elbow on knee external rotations; 12-15x3/side; rest 30 sec

12# x13/side x3

B2. Hollow body PVC in band straight arm lat pull downs; 20 reps x3; rest 30 sec

Done 

+
Ski erg sprint 15 sec @100%
rest 30 sec
x2 sets

12 cals total

Struggled with the handstand work today but I’m sure it helped build some better strength in a better position.  I’ll video more next week.  Glutes still sore.  Everything else went smoothly.  Going in a trail horse ride today!  Thanks!

July 5, 2026

Daily score: 4 (smoked from lack of sleep/stress)

#9 - Leg Strength

A. Low bar box squat; 5x5; rest 90 sec
* same weight as last week on less rest or slightly heavier

145/145/150/155/155

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min
* goblet hold this week heavier than last week

Done with 20#

B2. Skater jumps; 12 reps x3; rest as needed

Done

+
For time:
150 hip thrusts 95#
* mandatory 30 sec rest between set breaks

6:50

+
C1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

8/8

C2. Band ankle inversion/eversions; 45 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

I have a pretty busy week and despite being tired I wanted to get this workout in.  And surprisingly, it felt good.  I think I still had rage in my veins from the previous night I need to get out.  Squats felt solid.  I think the hip thrusts for time is what did a real number on my glutes.  It’s Wednesday now, three days later and I’m still sore!  Left more side than right.  Probably didn’t help that I spent the last two days stuck in an OR.  Moving around today helps a lot.  Thanks!

July 4, 2026

Daily score: 7

#8 - Handstand drills + pulling upper / landmine

A. Split jerk; 1 rep on the 30 sec x20 reps @7/10 RPE; focused on strong lockout and finish position. Switch legs per rep

100#

B. Landmine clean and jerk; 7 reps x3/side; rest as needed

35# bar +35

+45

+45

C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 15-20 min

Done

+
12 min emom:
1- 20 sec side plank per side
2- 30 sec hanging L hoid (bent knee if needed)
3- 40 sec sandbag bear hug march
4- 50 sec sorensen hold

Done with bent knees and 100# sand bag

+
12 min EMOM:
1- 20 sec double DB side bends
2- 30 sec hollow body rock 

Done with 50# DBs

The 4th was a nightmare here.  Reckless fireworks all around us and horses panicking.  It was awful.  I was up in the barn until 2a.  Officially my least favorite day of the year.  Next year I’m drugging all the animals.  Anyhow, I was smoked the next day and then worked a bunch and got behind blogging.  

This workout felt great before all the madness.  Really enjoying the bridge work and how it makes me feel.  It’s also got me thinking about stretching during the day and opening up my t-spine/neck.  Everything else was fun and felt good too.  Thanks!  

July 3, 2026

Daily score: 7

 #7 - Strongman, Reactivity, hand eye coordination, movement complexity

A. Tennis ball juggling drills 10-15 min - send best number of throws trying to keep three balls in the air simultaneously.

Done

B. Alterate arm throw and catch into wall - 5-10 min (throw with right hand into wall, then switch stance and catch with left hand and throw it back. alternate back and forth)

Done

C. KB clean and jerk; 10 reps x4/side; rest 1 min bw sides

Done with 35#

D. Sandbag kang squats; 10 reps x4; rest 90 sec

Done with 100#

E. Hand over hand rope sled drag; 3 min continuous x2; rest as needed to full recovery bw sets 

Done with sled plus 70#

Had fun with the tennis ball stuff.  You can see in the end of the video I’m trying to figure out how to go from two balls in my left hand first, I’ve got right to left pretty good.  Middle stuff was great.  Sled drag I did seated, hope that was right.  Enjoyed it!  Thanks!

June 29, 2026

Daily score: 6

 #6 - Handstand + pressing upper

20 min self directed

Done

+
15 min gymnastics bodies regression cycle --> go back as you did last week and review some previous checkpoints you worked through

Done

+
A1. Amrap (-2) TTB x3; rest 90 sec

6/6/6

A2. Amrap (-2) ring push ups x3; rest 90 sec

12/13/12

A3. Ring rows; amrap (-2) x3; rest 90 sec

21/19/18

B1. Elbow on knee external rotations; 12-15x3/side; rest 45 sec

12# x12

12# x13

12# x15

B2. Hollow body PVC in band straight arm lat pull downs; 20 reps x3; rest 45 sec

Done

+
Ski erg sprint 15 sec @100%
rest 45 sec
x3 sets

Done

Finally not sick.  And survived the wedding weekend on the other side of the country.  As much as I was looking forward to moving again I also am just tired from an exhausting week so I had to drag myself to get into this one and struggled a bit along the way.  But it worked and I feel like I’ve kick started again.  If only I wasn’t stuck in the OR the next two days.

 I did a vast variety of HS work and none of it felt easy but I know it counts as building blocks.  A series felt good as did the rest.  Thanks!

June 21, 2026

Daily score: 5 (long day of riding yesterday at horse clinic in sun and very little water)

#5 - Leg Strength
A. Low bar box squat; 5x5; rest 2 min
* 135-150 for all sets w/ less rest this week

135/145/150/150/155

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min
* goblet hold this week

Done with 15#

B2. Skater jumps; 10 reps x3; rest as needed
* jump over a low hurdle this week. film and post to blog

Done

+
5 min amrap:
50 foot DB walking lunges 35#/hand
10 double DB deadlift

DL with 50’s

3 rounds plus 15’ lunge

+
C1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

17/19

C2. Band ankle inversion/eversions; 45 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

Yesterday was a looong hot sweaty day that ended hauling horses home in a ton of traffic.  My HRV was in the toilet this morning.  I still felt like working out.  Squats actually felt great.  It was the amrap where I hit a wall, that just felt super hard for what it was.  Did it all without issue though.  Gonna try and take it easy the rest of the day.  Thanks!

June 17, 2026

Daily score: 8

#4 - Handstand drills + pulling upper / landmine
A. Split jerk; 1 rep on the 40 sec x30 reps @7/10 RPE; focused on strong lockout and finish position. Switch legs per rep

Done with 95#

B. Landmine clean and jerk; 5 reps x3/side; rest as needed

Done with 35# bar + 35#

C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 15-20 min

Done, bridge work 

+
20 min emom:
1- 20 sec side plank per side
2- 30 sec hanging L hoid (bent knee if needed)
3- 40 sec sandbag bear hug march
4- 50 sec sorensen hold

Done 

Fun session.  A and B felt great.  Happy about getting a step lower on the thoracic bridge on the stall bars.  Learning to relax into it a bit.  Emom was actually pretty challenging.  Thanks!

June 16, 2026

Daily score: 7

Strongman, Reactivity, hand eye coordination, movement complexity

A. Tennis ball juggling drills 10-15 min - send best number of throws trying to keep three balls in the air simultaneously.

Done

B. Alterate arm throw and catch into wall - 5-10 min (throw with right hand into wall, then switch stance and catch with left hand and throw it back. alternate back and forth)

Done

C. KB clean and jerk; 10 reps x3/side; rest 1 min bw sides 

Done with 35#

D. Sandbag kang squats; 10 reps x3; rest 90 sec

Done with 100#

E. Farmers/waiters carry; 100 feet x3; rest as needed (switch hands after 50 feet. farmer heavy, OH moderate)

Handle +70#/ 35# OH

+70/ 30# OH

*70/ 30# OH

I had fun with the tennis ball stuff again.  Progress is slow but happening.  KB clean and jerk is a little stickier on the right shoulder, just the eccentric.  Lang squats are fun!  I went a bit too heavy on the OH part of the carries.  But it was a fun challenge.  A little sore the next day :).  Thanks!

June 13, 2026

Daily score: 8

Handstand + pressing upper

20 min self directed

Done

+
15 min gymnastics bodies (this week go back and pick 2-3 of the lower exercises and mobility drills from the past that you've already past and revisit them as if we are building back up the ladder

Done- wall facing holds and shoulder taps, straddle reps, shoulder stand

+
A1. Amrap (-2) TTB x3; rest 2 min

6/7/7

A2. Amrap (-2) ring push ups x3; rest 2 min

10/11/11

A3. Ring rows; amrap (-2) x3; rest 2 min

19/19/18

B1. Elbow on knee external rotations; 12-15x3/side; rest 1 min

10# x15 x3

B2. Hollow body PVC in band straight arm lat pull downs; 20 reps x3; rest 1 min

Done

+
Ski erg sprint 15 sec @100% 
rest 30 sec 
x4 sets

Done,29 cals total

Been so busy from the moment this workout was done, just blogging it now.  I enjoyed the HS work and my form is improving and feeling more stable despite not being able to hold much beyond 10s.  The A series felt good and strong.  No issues.  Thanks!

June 12, 2026

Daily score: 8

A. Low bar box squat; 5x5; rest 3 min

125, 135, 140, 145, 145

B1. Single leg isometric wall sides; 30 sec x3/side; rest 1 min 

Done

B2. Skater jumps; 10 reps x3; rest as needed (stick the landing, only jump as far as you're comfortable to control and stick) 

Done

C1. DB step ups; 20 reps 20" box x3; rest 90 sec

Done with 35’s

C2. Copenhagen plank; 20 sec x3/side; rest 90 sec

Done

D1. Extended ROM calf raises @2222; amrap unbroken x2; rest 1 min

13/18

D2. Band ankle inversion/eversions; 40 reps x2/side; rest 1 min 
https://www.youtube.com/watch?v=8GSI4R2rc6s&t=78s

Done

Legs felt really strong on the squats.  Felt more limited by the weight on my back/neck with a low bar.  DB’s were heavy on the step ups but managed.  Good to get in the gym.  Thanks!

June 7, 2026

Daily score: 8

#12 - Handstand drills + pulling upper
A. Gymnastic drills from session 2 - 15 min pick some of the ones you liked and felt good in low volume today as a warm up

Done

B. Thoracic bridge follow along
--> try to do a little bit more than last week
https://www.youtube.com/watch?v=7ZwFOD2INHY

Done

+
Every 2 min x6 sets (3/each)
odd- 1 weighted pull ups
even- 8 bent over barbell rows
* heavier than last time

35# and 95#

Super happy with the HS improvement.  Also did way better with the bridge video.  Stupid hard still but it is getting into my body, bending me.  Stoked to pull up 35#, seems like it’s been a bit since I did that much.  Thanks!

June 5, 2026

Daily score: 8

Workout:

Horse ride followed by first day of the season winging

The River was pretty wild, tons of wind and current.  But it was great to shake the dust off and get some good rides.  I was also ejected quite a few times as the gusts were so strong.  Had a blast and excited to get back out there.

June 2, 2026

Daily score: 9

#11 - Strongman, Reactivity, hand eye coordination, movement complexity, crawling
A. Tennis ball wall coordination drills - 30 min (pick 5 of the drills int he video to play with)
https://www.youtube.com/shorts/p16RgAS0xBE

Done

B. Sled drag bear crawl; 50 feet x5; rest 2 min (heavy as you can keep moving)

Sled plus 135 x5

C1. Lateral sled drag; 50 feet x5/side; rest 90 sec

Sled plus 90 x5

C2. Sandbag bear hug carry; 100 feet x5; rest 90 sec

100# x5

D.15 min locomotion drills (pick 3-5 to play with)
10 Different Animal Walk Exercises - https://www.youtube.com/watch?v=14BjRxE7f1o

Duck walk, gorilla, bunny hop, crab walk

Done

Took a video of the juggling that’s barely a start but will be fun to catch progress.  Better than last week!  The sled/sand bag work was tough today!  It was super hot and the grass was much different and harder to pull through than last week.  Love this stuff though.  Thanks!

June 1, 2026

Daily score: 8

#10 - Handstand + pressing upper
A. Back to wall HS head positioning drill:
https://www.youtube.com/watch?v=F_-NzUdEm4E
* try to accumulate 5x1 min holds manipuating your head position. If you fall off the wall you can just accumulate the 1 min.

Done

B. Pike to headstand tech work 10 min
https://www.youtube.com/shorts/A3JHGczEL8A

Done

C. Headstand into somersault:
https://www.youtube.com/watch?v=iAdfvMOPKhM

Done

D. Bail out technique work - 15 min
https://www.youtube.com/shorts/eVjafa6NVI0
(* use the wall drill at the end. practice this in both directions)

Done

+
Every 2 min x6 sets (3/each)
odd- 2 bench press
even- 6 DB strict press
* heavier than last time

115 bench

35’s press

Always so nice getting to talk with you and extra fun to see your new place!  Thanks for making that time :).  

Enjoyed my handstand work.  Wish I had videoed my cartwheels a few weeks ago because the one on my bad side (right hand down first) has really improved.  I feel like my somersault is a bit better too.  Lifting was great.  Thanks!

May 31, 2026

Daily score: 9

Workout:

2 hours mtn biking

I felt like I could have gone all day but the group i was with was done.  Still great to get out and did a couple good climbs.

May 27, 2026

Daily score: 8

#9 - Leg Strength
A. Hip thrust; build to a 5 rep max with a 5 sec hold on the last rep

215

B. Rear foot elevated DB split squats; 8-10x5/side; rest 1 min bw sides

Done with 25’s x10/side x5

C. Single arm DB OHS; 10 reps x5/side; rest 1 min (3121 tempo)

Done with 10#

D1. Single leg calf raises; 10-12x5/side; rest 1 min bw sides

12/side x5

D2. Anterior tib raises; 30 reps 5; rest 1 min 

Done

Dang that was a lot of squats.  This is such a potent workout.  I feel like I’ve adapted some over the weeks though and won’t be as sore as the first time.  Right calf still lower amplitude on the calf raises than the left.  Thanks!

May 26, 2026

Daily score: 8

 #7 - Strongman, Reactivity, hand eye coordination, movement complexity, crawling

A. Tennis ball wall coordination drills - 30 min (pick 5 of the drills int he video to play with)
https://www.youtube.com/shorts/p16RgAS0xBE

Done

B. Sled drag bear crawl; 50 feet x5; rest 2 min (heavy as you can keep moving)

Sled +145/155/155/155/155

C1. Lateral sled drag; 50 feet x4/side; rest 90 sec

Sled +105/105/115/115

C2. Sandbag bear hug carry; 100 feet x4; rest 90 sec

Done with 100#

D.15 min locomotion drills (pick 3-5 to play with)
10 Different Animal Walk Exercises - https://www.youtube.com/watch?v=14BjRxE7f1o

Done

I thiiiink I improved with the tennis drills.  I definitely had fun.  Kinda juggling with 2 balls.  Time went by pretty fast.

Sled work felt great!  Thanks!

May 25, 2026

Daily score: 8

 #8 - Handstand drills + pulling upper

A. Gymnastic drills from session 2 - 15 min pick some of the ones you liked and felt good in low volume today as a warm up

Done

B. Thoracic bridge follow along
--> try to do a little bit more than last week
https://www.youtube.com/watch?v=7ZwFOD2INHY

Done

+
Every 2 min x6 sets (3/each)
odd- 2 weighted pull ups
even- 10 bent over barbell rows
* heavier than last time

20# on the pull ups, 85 on rows

I went out of order today because it was pouring and the sled work seemed better done on a dry day.  Great refresher on HS today, really feeling improvement.  I was able to do a lot more in the video though it is still super challenging.  Goes by fast though.  Emom was great!! Thanks!