September 16, 2026

Daily score: 7

 #4 - Handstand + shoulder + Isometrics

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

Done (headstands, cartwheels, FS, rebalancing)

+
A1. Single arm ring plank; 20 sec x3/side; rest as needed

Done

A2. Sanbdbag bear hug hold; 1 min x3; rest as needed

Done with 100#

A3. Hollow body rock; 1 min x3; rest as needed

Done

B. L-sit; amsap x5; rest 90 sec

15/15/15/13/12

+
3 rounds:
30 sec side star plank/side
100 foot heavy farmers carry
30 sec copenhagen plank
100 foot revrese sled drag
1-2 min rest bw rounds

Handles plus 140

Sled plus 90

4:55

4:29

4:55

+
C1. Face pulls; 50 reps x2; rest as needed

Done

C2. Shoulder external rotations 10-12x2/side; rest as needed

12x12x2

I was smoked this day I think neurologically from the first few rides on my young horse is my guess.  I came home from the barn and took a rest before I made myself get in the gym.  I did feel better once I got moving.  Had a good FS hold or 2.  Single arm ring planks are hard but I love them.  Definitely got an ab burn on that series.  Sore the next day kinda all over.  Strongman stuff felt great.  Thanks!

September 15, 2026

Daily score: 8

#3 - Upper pulling + EST
A1. Weighted chin over bar hold (15-20#); amsap x3; rest 1 min

20#

:25/:20/:16

A2. Band assisted strict CTB pull ups; amrap unbnroken x3; rest 1 min (full range of motion and explosive since you have the band helping make your boduyweight lower)

9/7/6

A3. Singel arm rotational Ring rows 10 x3/side; rest 1 min

Done

+
12 min emom
1- amrap passive hang
2- rest
3- 20 sec ski erg sprint
4- rest

:60/6

:60/6

:60/6

+
B. GHD face up plate hold rotational twists; 20 slow controlled reps x3; rest as needed

Done with 10#

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

T-bridge

Did a pretty athletic horse ride lesson in the morning and then this in the afternoon.  Body feeling good.  Enjoyed all of this and the time to work on the thoracic bridge.  It still just feels so good when I’m done and through the next day.  Thanks!

September 12, 2026

Daily score: 7

A. Tennis ball boxing drills: https://www.youtube.com/shorts/f7eLb8RSM_g
* you can also do some juggling but spend some time on each of these

Done

B. Double KB clean and jerk; max reps in 3 min 35#/hand x3; rest to recovery bw sets
* set must be unbroken. you can rest in front rack or oh, but if you put it down, set it over. so keep reps slower

9/13/13

C. Laying windshield wipers; 20 reps x3; rest as needed

Done

D1. Weighted bear crawl; 50 feet forward + 50 feet backward x3; rest 90 sec

Sled plus 45 x3

D2. Elbow plank KB pull throughs; 10 reps x3; rest 90 sec

Done with 35#

+
16 min EMOM:
1- 10 sec airbike sprint 
2- 15 sec side star plank per side
3- 20 sec max reps TTB
4- rest 

Cals/ttb

6/10

6/12

6/12

6/10

Feeling a bit tired today after a busy week.  Boxing drills were fun!  The plank toss was hard to rebound as nicely as he did in the video.  

KB amraps were a fun challenge.  First round I tried slow singles but that was actually harder than doing bigger sets.  Reverse weight bear crawl is pretty hard!  Cool variant.  Ttb sure have improved.  Thanks!

September 9, 2026

Daily score: 8

10 - 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 (headstand, cartwheels, wall rebalancing, FS)

+
A. Bench press; build to an 3 rep max

125

B. Strict press; build to a 2 rep max

95

+
15 min amrap:
10 push ups
10 strict knees to elbow
10 single arm DB strict press 35# per side

4+10+10

+
C1. Elbow on knee external rotations; 10-12x2; rest as needed

12x12/side x2

C2. Scap pull ups; 10 reps x2; rest as needed

Done

Video of rebalancing work shows not my longest but at least the position is getting better.  I also had a nice freestanding hold I didn’t video.  

Marc was around to spot me so I got a bit more on my bench press this week.  That was a definite max.  Strict press felt same as last week.  Got further in the amrap this week because I let myself go back and forth between arms on the strict press.  All good. Thanks!

September 5, 2026

Daily score: 5, tired and back a little tight

Leg Strength

A1. Isometric split stance isometric; 10 sec ramoping up to max effort on last 3 x5; rest 30 sec

Done

A2. 2" deficit BB revrese lunges @31x1; 6-8x5/side; rest as needed
* don't let back knee touch the gound, hover just above it for the pause so you're under tension the whole set 

35x8/side

55x8

65x8

65x7

65x6

B1. Single leg weighted back extensions; 8 reps w/ 2 sec hold on each rep x3/side; rest 1 min

Body weight , no hold 

B2. Goblet hold single leg wall sit isometric; 20 sec x3/side; rest as needed

Done with 20#

+
15 min amrap:
10 sec L-sit
10 burpees
30 sec bear hug sandbag hold 
30 sec passive hang
10 burpees
* work 40 sec on/20 sec off so that you are able to work a bit faster but recover more fully and it's not grindy

4 rounds, 100# sand bag 

+
C. Arch body rock; accumulate 3 min in as few sets as possile

Skipped

The day I was gonna do this last week I woke up with a super tight bilateral low back that kept spasming.  I did a bunch of stretches and sauna and the inversion table.  Then I worked two long days and it’s finally much better 3 days later.  I still proceeded with caution on this one.  ‘A’ felt good.  The back extensions I did unweighted and without a hold and they still felt hard.  Amrap was no problem.  Skipped the arch body rocks for now, anxious not to be messed up tomorrow.  Thanks!

September 1, 2026

Daily score: 8

12- Upper pulling + EST

A. Weighted pull up; build to a 3rm

26

B. Tuck ice cream makers; 10 reps x3; rest as needed

Done

C. Single arm rotational ring rows; 10 reps x3/side rest as needed

Done

D. Bird dog single arm row; 10 reps x3/side; rest as needed
https://www.youtube.com/watch?v=IrMVMZoQum4

20/25/25

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

Done, thoracic bridge 

+
echo bike 3 min for max cals

50 cals

+
stretching/cool down 15 min

Done

Pull ups felt great!  The ice cream makers were a first and got hard at about rep 7.  Enjoyed everything else as well, no issues.  Thanks!

August 30, 2026

Daily score: 8

11- 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

R/L 7/5

B1. KB snatch; 12 reps x4/side; rest 1 min

Done with 35

B2. Landmine rotational twists; 24 reps x4; rest 1 min

Bar plus 10#

C. KB windmills; 6 reps x4/side; rest as needed bw sides

Done with 26

D1. Single leg hip airplane; 4 slow controlled reps x3/side; rest as needed

Done

D2. Single leg rotational hops; 16 reps x3/side; rest as needed
(2 full circles in both directions this week)

Done

E. Supine windshield wipers; 20 reps x3; rest as needed

Done

Got stuff driving/sitting all day for friend’s birthday thing.  Made me crazy by the time I got home in the evening!  Was so happy to get to workout.  Juggling is getting better, working on not walking forward/staying in one place.  Everything else felt great and really captured my focus.  Thanks!

August 27, 2026

 Daily score: 8

10 - 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 3 rep max

120

B. Strict press; build to a 2 rep max

95

+
15 min amrap:
10 push ups
10 strict knees to elbow
10 single arm DB strict press 35# per side

3 rounds +10 +10 +7 on left

+
C1. Elbow on knee external rotations; 10-12x2; rest as needed

10# x12

12# x12

C2. Scap pull ups; 10 reps x2; rest as needed

Done

Had a good handstand day rotating between using the wall to rebalance and headstand pike reps and cartwheels both ways.  It’s coming along.

Bench and strict press felt solid.  I feel like I’m gaining strength her, hitting numbers that were hard 10 years ago.  

DB press in the amrap was harder on the left, had to split them up.  

Thanks!

August 23, 2026

Daily score: 6 

9- Leg Strength
A1. Low bar box squat; 3, 3, 3; rest 1 min

145/155/165

A2. Rear foot elevated split squats; 8x3/side; rest 1 min

Done x8/side x3 with 35’s

A3. Barbell hip thrusts; 16, 16, 16; rest as needed to recovery
* ramp weights up here

Done with 125

+
3 sets, each for time
10 cal row
10 sandbag over shoulder
100 foot heavy farmers carry
100 foot prowler push
rest as needed to recovery bw sets

3:38 3:25 3:18

70# sand bag, handles +140, sled +115

+

B1. Single leg wall sit isometric (load goblet this week); 20 sec x2/side; rest as needed

Done with 20#

B2.Anterior tib raises; 50 reps x2; rest as needed

Done

Did this after driving home from a winging weekend.  A series was tough, the split squats with 35’s were the hardest part.  The strongman stuff was tough too, the sandbags I’d say was the toughest.  Love this stuff though.  Sore the next day but not terrible.  Thanks!

August 19, 2026

Daily score: 7

 8- Upper pulling + EST

A. Mixed grip head side to side pull ups; amrap unbroken x3/side; rest 2 min bw sets

R/L 7/7 6/6 6/6

B1. Tuck front lever hold; 20 sec x4; rest as needed

Done

B2. Ring rows; amrap unbroken @2121 x4; rest as needed

13/12/12/10

C. Bent over supinated grip barbell rows; 8-10x4; rest 2 min

95x9

95x9

95x8

95x8

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

Done, bridge work

+
echo bike sprint 10 sec @100% 20 sec easy spin x10 sets

Done, total 68 cals

+
stretching/cool down 15 min

Done

Everything felt stronger this week.  Really enjoying the thoracic extension work again.  All good!  Thanks!

August 17, 2026

Daily score: 7

7- 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

Right: 6

Left: 4

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

Done with 35

B2. Landmine rotational twists; 20 reps x4; rest 1 min

Done with bar plus 15

C. KB windmills; 5 reps x4/side; rest as needed bw sides

Done with 26

D1. Single leg hip airplane; 3 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 x3-4; rest as needed

Done x4

Not my best juggling session but I did improve number wise from last week.  Everything else felt great and I spent a couple hours horseback riding today too.  Thanks!

August 16, 2026

Daily score: 7

6- 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 5 rep max

110

B. Strict press; build to a 3 rep max

90

+
16-20 min EMOM:
1- 30 sec ring plank hold
2- 12 sec side star plank per side
3- 20 sec shoulder extension plank
4- 10 v-ups + 10 sec L-sit
5- ** optional rest min each round

Done without rest

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

Done

Had a good HS session. Making progress on a better position.  It helped that my shoulders felt nice and recovered and flexible.  Pressing felt great, no issues.  The core emom was a good challenge.  And bands a pump!  Thanks!

August 14, 2026

Daily score:

5- 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
* slight increases in weight from first time through here

Done with 85

+
20 min amrap:
100 foot sandbag bear hug walk
100 foot farmers carry
100 foot reverse sled drag
100 foot bear crawl sled drag

4 plus 100 plus 100

100# sand bag

Handles plus 140

Sled plus 135

+

B1. Single leg wall sit isometric; 20 sec x3/side; rest as needed

Done

B2.Anterior tib raises; 30 reps x3; rest as needed

Done

Finally back at it.  I missed a day that was d/t way too much smoke in the air.  Then I worked 5/6 days and the one day off we foiled all day.  Foiling was amazing!  Really making some big skill improvements.  I’ve also been riding my horse in the late evenings as much as possible. 

Today I did the same weight as last time just to not overdo the soreness since it has been so long.  I felt really good.  Love the strongman stuff.  No issues.  Thanks!

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!