November 3, 2026

Daily score:

 1 Leg-Hip Hypertrophy

A. Heels elevated double barrel front squats; 8, 8, 8; rest 2 min (pump at bottom and top)

Done with 65#

B1. Sumo deadlifts; 8 reps @3111 x3; rest 30 sec (use straps for grip, lockout w/ glutes at top)

85/105/125

B2. Toes elevated extended ROM calf raises @2222; 6-8x3; rest 30 sec

8 reps x3

B3. Weighted hip extensions @2122; 8-10x3; rest as needed to recovery

5# x10

10x10

15x10

+
3 sets:
10 cal row
20 DB box step ups 20"
rest 3 min

1:40

1:40

1:35

25# dbs

+
C1. Hanging L hold; amsap x3; rest 1 min

:12/:13/:12

C2. Single leg unloaded hip thrust isometric (calf raise on toe as well); 20 seconds x3/side; rest 1min

Done

Fun to do some new stuff.  Right shoulder is a little tight still from last weekend arm work.  I also rode this morning.  A and B felt great.  I found on the row/step ups that if I did quicker pulls on the row I got the cals faster on the last round.  Right shoulder felt good on the hanging L-holds but I didn’t push past perfect form.  Thanks!

November 1, 2026

Daily score: 7

 #12- Handstand + sprints/crawls + Grip

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

Done

+
A. a/b march technique work 20 min
https://www.youtube.com/watch?v=2LAg2FFAXbo

Done

+
air bike sprint 'tabata'
20 sec max effort sprint
10 sec rest
x8 sets

68 cals total

12/10/8/8/7/7/7/7

+
3 rounds for quality
50 foot farmers carry
50 foot bear crawl
50 foot pinch plate carry
50 foot crab walk

6:59

70# kbs for carry

25# plates for pinch plates

Had some good handstand holds despite how tight my shoulders were from yesterday’s workout.  Also worked headstands and cartwheels.  Marching was good, harder than it sounds.  Bike tabata is always spicy.  Funny how fast the drop off is.  End bit felt good, crab walk was the hardest.  Thanks!

October 31, 2026

Daily score: 6  (was a long busy week)

 #11- Upper hypertroghy + core

A. Build to a 3rm weighted pull up then perform 

3xamrap sets of unloaded pull ups; rest as needed

26#

12! PR

6

7

B. 100 push ups for time

7:00

C. Elbow on knee external rortations; 10-12x3/side; rest as needed bw sides

12# x10/side

12x12

12x12

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

Done; t-bridge

Stoked on my pull up amrap PR.  My last record was 10 unbroken in 2019.  A little pumped after the pull ups, definitely pumped and shaky after the push ups.  Elbow rotations felt great after all that.  As did the bridge work.  I got two solid holds all the way on the ground.  Thanks!

October 26, 2026

Daily score: 6

#10 - Strongman, Reactivity, hand eye coordination, movement complexity
A. Juggling: continue to practice the other drills. but this cycle try to use 4 balls, 2 in each hand where you are juggling two balls with one hand on both sides with no crossing the balls over

Right hand solo throws: 13

Left solo: 8

Two hand juggle 3 balls: 7

Two per hand: 3

B. Landmine split switches; 10 reps/side x2; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with bar plus 35

C. Landmine rotations; 30 alt'ing reps x2; rest 90 sec

Done slow and controlled with 35# bar

+
For time:
12 burpees
10 cal row
8 cal ski
10 cal air bike
12 burpees

3:10

Having a lazy feeling morning, it was pouring rain.  This workout got me outta my funk.  Tiny bits of juggling progress!  Always a fun time.  Thanks!

October 25, 2026

Daily score: 8

 #9- Leg-Hip Hypertrophy

A1. Hip thrusts; 15 reps x3; rest 60 sec
* no pause, heavier this week

125/135/135

A2. heels elevated goblet squats; 20 reps @1010 x3; rest 75 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure

Done with 35# kb

+
16 min emom:
1- 30 sec Barbell reverse lunges from 2" platform
2- 20 sec DB calf raise per side
3- 30 sec weighted hip extension on GHD
* external rotation, core tight, glute focus with no hyperextension
4- 30 sec anterior tib raises

75# lunges

50# db calf

20# db hip ext

Done

Even though this didn’t take long it all felt potent.  Definitely felt the glutes turn on and I’m sure I’ll feel it tomorrow.  No issues with the hip extensions this week.  Thanks!

October 24, 2026

Daily score: 8

#8- Handstand + sprints/crawls + Grip
20 min self directed warm ups. include new positional drills, old gymnastics bodies, and maybe things like bail outs or cartwheels.

Done

+
2 sets:
6 burpees
9 cals ski erg
rest 3 min bw sets

:46

:44

+
A. a/b march technique work 15 min
https://www.youtube.com/watch?v=2LAg2FFAXbo

Done

+
18 min amrap:
25 foot bear crawl slow and controlled
20 sec pinch plate hold
25 foot lateral bear crawl
20 sec farmers hold
25 foot lateral bear crawl other direction
30 sec DB wrist curls
25 foot reverse bear crawl

5+25+6 seconds

25# plates, handles plus 140, 10# db

Upper body was still a little sore/stiff from previous arm day.  But I warmed up a ton and felt some solid practice with the HS.  Everything else felt great and moved the stiffness out.  Enjoyed the amrap.  Thanks!

October 22, 2026

Daily score: 8

 #7- Upper hypertroghy + core

A. Max sets of 3 unbroken strict pull ups in 12 minutes

15 at 10 mins/ 18 total

B. Max sets of 5 unbroken strict push ups in 12 minutes
** try to match or beat your score to 10 min then go for 2 min longer

21 at 10 mins/ 25 total

C1. Seated DB tricep extensions; 35 reps x3; rest 90 sec

Done with 8’s

C2. Seated bicep curls; 25 reps x3; rest 90 sec

Done with 12’s

+
20 min emom:
1- 25 sec adductor side plank per side
2- 30 sec seated medball rotational twists
3- 35 sec arch body rocks
4- 24 Alternating toe touch V-ups
5- rest

Done, 20# medball

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

Missed

Felt so good on the pull ups and push ups!  Was good to have a goal at 10 mins too.  C series was a good pump and challenging on the 3rd round.  Enjoyed the emom.  I was rushing to an appt so I had to skip my t-bridge session :(.  Will try and do it today.  Thanks!

October 19, 2026

Daily score: 6 had a big weekend

#6- Strongman, Reactivity, hand eye coordination, movement complexity
A. Juggling: continue to practice the other drills. but this cycle try to use 4 balls, 2 in each hand where you are juggling two balls with one hand on both sides with no crossing the balls over

Done

B. Landmine split switches; 8 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done, bar plus 35

C. Landmine rotations; 24 alt'ing reps x3; rest 90 sec

Done with 35# bar

D. Double KB snatch x3 / OH walking lunge 25 feet / double kb hang clean and jerk x8 - accumulate 3 complexes (use weight you can control OH in the lunge. if the OH portion is too hard you can go a bit heavier and lunge in farmers carr

Done with 26’s

+
Row sprint 12 seconds at 100%
rest 48 sec
Bike sprint 12 seconds @100%
rest 48 sec
Ski erg sprint 12 seconds @100%
rest 48 sec
12 burpees to 6" touch AFAP
rest 3-6 min
x2 rounds

1) 3/7/3 cals, :37

2) 4/9/4 cals, :36

Took all 3 horses overnight to a horse park over the weekend. Was super fun but a lot of work and I am zapped.  This felt good though.  Juggling with 2 in each hand was so hard!  Made 3 back and forth feel easier.  Everything else went well.  Ready to chill now :).  Thanks!

October 14, 2026

Daily score: 7

#5- Leg-Hip Hypertrophy
A1. Hip thrusts; 20 reps x3; rest 75 sec
* 2 sec pause at the top of each

Done with 105

A2. heels elevated goblet squats; 10 reps @3030 x3; rest 75 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure
** youn can use the same weight with less rest this week or if last week was easy go up in weight even with the rest shrinking

Done with 35# kb

+
25 min emom:
1- 30 sec Barbell reverse lunges from 2" platform
2- 20 sec DB calf raise per side
3- 40 sec weighted hip extension on GHD
* external rotation, core tight, glute focus with no hyperextension
4- 50 sec anterior tib raises
5- rest

75# barbell

50# db

20/20/bw/10/10 db for hip ext

Done

+
C1. band resisted side plank clam shells; 18 reps x2/side; rest as needed

Done

C2. Copenhagen planks; 30 sec x2/side; rest as needed

Done

Some soreness next day not as much as last week.  Those hip thrusts definitely light up the glutes.  Got a little tension behind my right knee on the 2nd set of hip extensions so backed off the weight and did fine.  All good.  Thanks!

October 11, 2026

Daily score: 8

 #4 - Handstand + sprints/crawls + Grip

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

Done

+
2 sets:
5 burpees
8 cals ski erg
rest 3 min bw sets

:42

:41

+
A. a/b march technique work 15 min
https://www.youtube.com/watch?v=2LAg2FFAXbo

Done

+
15 min amrap:
25 foot bear crawl slow and controlled
20 sec pinch plate hold
25 foot lateral bear crawl
20 sec farmers hold
25 foot lateral bear crawl other direction
30 sec DB wrist curls
25 foot reverse bear crawl

25# pinch plates

Handles plus 140 farmer hold

10# wrist curls

4 +25 +20

Glutes and calves sore next day,  arms/shoulder girdle still sore from Saturday too.  Love it.  This all felt great.  Marches took some coordination to get right.  Amrap flowed nicely.  Thanks!

October 10, 2026

Daily score: 8

 #3- Upper hypertroghy + core

A. Max sets of 3 unbroken strict pull ups in 10 minutes

15 sets

B. Max sets of 5 unbroken strict push ups in 10 minutes

21 sets

C1. Seated DB tricep extensions; 30 reps x3; rest 90 sec

5’s/8’s/8’s

C2. Seated bicep curls; 20 reps x3; rest 90 sec

12’s/12’s/12’s

+
15 min emom:
1- 20 sec adductor side plank per side
2- 20 sec seated medball rotational twists
3- 30 sec arch body rocks
4- 20 Alternating toe touch V-ups
5- rest

Done with 20# med ball

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

T-bridge

Really enjoyed this.  Happy with my pull up and push up volume.  Felt good throughout.  Let me know what I can improve on the t-bridge.  I feel like it should look more like a ‘u’ than a rectangle.  Thanks!

October 8, 2026

Daily score: 8

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

A. Juggling: continue to practice the other drills. but this cycle try to use 4 balls, 2 in each hand where you are juggling two balls with one hand on both sides with no crossing the balls over

Done

B. Landmine split switches; 6 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done, bar plus 35

C. Landmine rotations; 20 alt'ing reps x3; rest 90 sec

Done, bar plus 10

D. Double KB snatch x3 / OH walking lunge 25 feet / double kb hang clean and jerk x6 - accumulate 3 complexes (use weight you can control OH in the lunge. if the OH portion is too hard you can go a bit heavier and lunge in farmers carry

Done with 26’s x3

+
Row sprint 10 seconds at 100%
rest 50 sec
Bike sprint 10 seconds @100%
rest 50 sec
Ski erg sprint 10 seconds @100%
rest 50 sec
10 burpees to 6" touch AFAP
rest 3-6 min
x2 rounds

3/7/3 cals, :30 

3/7/3 cals, :28

I gotta get some more balls to juggle, I don’t have 4 that are the same and trying the both sides thing with different balls was real hard.  Had some great sets of 12 with just the right side today.  Landmine work felt great.  So did the complex, I think 35’s woulda been a big jump but maybe I’ll try it next time.  Thanks!

October 5, 2026

Daily score: 7

 #1 -  Leg-Hip Hypertrophy

A1. Hip thrusts; 20 reps x3; rest 90 sec
* 2 sec pause at the top of each

Done with 105

A2. heels elevated goblet squats; 10 reps @3030 x3; rest 90 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure

20, 26, 30#

+
20 min emom:
1- 30 sec Barbell reverse lunges from 2" platform
2- 20 sec DB calf raise per side
3- 40 sec weighted hip extension on GHD
* external rotation, core tight, glute focus with no hyperextension
4- 50 sec anterior tib raises
5- rest

75# lunge

50# db calf raise

20# wt’d hip ext

Done

+
C1. band resisted side plank clam shells; 16 reps x2/side; rest as needed

Done

C2. Copenhagen planks; 20 sec x2/side; rest as needed

Done

Mtn biked yesterday but not too hard a route. Legs felt great for this.  Definitely felt some glute burning. Thanks!

October 3, 2026

Daily score: 6

 #12 - Handstand + shoulder + Isometrics

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

Headstand play 2’ holds on stand, cartwheels, fs rebalancing on the wall, fs holds

+
A1. Single arm ring plank; 25 sec x2/side; rest as needed

Done

A2. Sanbdbag bear hug hold; 90 sec x2; rest as needed

100#, done

A3. Hollow body rock; 90 sec x2; rest as needed

Done

B. L-sit; amsap x2; rest 90 sec

:23, :24

B. KB windmill; 5 slow controlled reps x2/side; rest 1 min

Done with 26#

C1. Laying tricep extensions; 100 reps w/ light band x1; rest 1 min

Yellow band, done

C1. Face pulls; 75 reps x1; rest as needed

Yellow band, unbroken

Had a great beach getaway,  surf wasn’t great but we played some volleyball and did some beach walks.  Had some good freestand hs holds today, will video next time.  Everything else felt strong too after so many rest days.  Thanks!

September 29, 2026

Daily score: 8

#11 - Upper pulling + EST
A1. Weighted chin over bar hold (15-20#); amsap x5; rest 1 min

:27

:22

:21

:20

:29

All with 20#

A2. Band assisted strict CTB pull ups; amrap unbnroken x5; rest 1 min (full range of motion and explosive since you have the band helping make your bodyweight lower)

9/6/6/6/5

A3. Single arm rotational Ring rows 10 x5/side; rest 1 min

Done

+
1k row for time

4:01

66 cals

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

Thoracic bridge work, 2 bridges all the way to the floor

‘A’ series felt great.  I kinda hate rowing 1k but today it wasn’t so bad.  Felt good to move that way after the previous series.  I feel like that was a good time for me too.  Bridge work felt so good.  Learned to relax into it.  Thanks!

September 27, 2026

Daily score: 8

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

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

11 reps single hand on right

7 reps single hand on left

9 reps two hand juggle

B. Double KB snatch; 10 reps x2; rest 90 sec

35’s x10 x2

C1. KB clean and jerk; 12 reps (6/6) x2; rest 1 min

35x12

44x12

c2. Laying windshield wipers; 30 reps x2; rest as needed

Done

D. Single leg stance bottoms up KB strict press; tech work/challenge 10 min record best. sets of 4-6/side if you can balance that long
https://www.youtube.com/shorts/svQStoZNlZg

Done with 20 then 26, 5 reps best

E1. Weighted bear crawl; 50 feet forward + 50 feet backward x2; rest 90 sec

Sled plus 45 

Sled plus 60

E2. Elbow plank KB pull throughs; 14 reps x2; rest 90 sec

Done with 44#

We hit a volleyball back in forth before this workout.  I used to play and trying to mess around with it again.  Juggling is improving, so fun.  A bit better on the balance challenge this week.  20# much easier than the 26’s.  Grass was easier to move the sled on this week too so I went up in weight.  Thanks!

September 26, 2026

Daily score: 7

 #9 - Leg Strength

A1. Isometric split stance isometric; 10 sec ramoping up to max effort on last 3 x3; rest 30 sec

Done

A2. DB box step ups; 20 alt'ing reps x3; rest 3 min

25’s/30’s/30’s

+
5 sets:
10 burpees
30 sec wall side per side
10 weighted back extensions
10 single leg RDL/side
rest as needed to recovery bw sets

15# wt’d extensions

30’s on the rdls

4:20, 3:50, 3:52, 4:04, 3:54

+
B1. Arch body rock; accumulate 90 sec in as few sets as possile x2; rest 30 sec

3 sets/4 sets

B2. Hanging L hold flutter kick; amrap 18 sec x2; rest as needed to recovery 

Done 

Nothing too unusual here.  Felt good and maintained steady effort.  Good to get two days in a row in.  Thanks!

September 25, 2026

Daily score: 7

#8 - Handstand + shoulder + Isometrics

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

Headstands on platform, cartwheels, FS rebalancing 

+
A1. Single arm ring plank; 25 sec x3/side; rest as needed

Done

A2. Sanbdbag bear hug hold; 1:15 x3; rest as needed

Done with 100#

A3. Hollow body rock; 1:15 x3; rest as needed

Done

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

:17/:18/:17

B. KB windmill; 5 slow controlled reps x3/side; rest 1 min

Done with 26#

C1. Laying tricep extensions; 20 reps x2-3; rest 1 min

20x20

25x20

25x20

C1. Face pulls; 50 reps x2-3; rest as needed

Done, yellow band

C2. Shoulder external rotations 12-15x2-3/side; rest as needed

12# x13 x3

I got this new headstand platform thing I saw at a friend’s house.  Her kid is into gymnastics and had one.  I really like it!  Feels much better on my neck than actual headstands do.  My FS holds are improving too, slowly but surely.  SA ring planks are legit, light up the entire core.  Everything else was great!  Thanks!

September 22, 2026

Daily score: 8

 #7- Upper pulling + EST

A1. Weighted chin over bar hold (15-20#); amsap x4; rest 1 min

With 20#

:26

:23

:20

:20

A2. Band assisted strict CTB pull ups; amrap unbnroken x4; rest 1 min (full range of motion and explosive since you have the band helping make your bodyweight lower)

7/6/6/5

A3. Single arm rotational Ring rows 10 x4/side; rest 1 min

Done

+
12 min emom
1- amrap passive hang
2- rest
3- 25 sec ski erg sprint
4- rest

1’ hang each round and 8 cals each round

+
B. GHD face up plate hold rotational twists; 24 slow controlled reps x3; rest as needed

Done

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

Done, thoracic bridge work

This all felt super good and was just the right workout for the day.  I also took two riding lessons after this and my body is tolerating it so well.  A little sore in the neck/shoulders the next day.  Thanks!

September 20, 2026

Daily score: 7

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

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 snatch; 7 reps x2; rest 90 sec

Done with 35#

C1. KB clean and jerk; 10 reps (5/5) x2; rest 1 min

Done with 35#

c2. Laying windshield wipers; 24 reps x2; rest as needed

Done

D. Single leg stance bottoms up KB strict press; tech work/challenge 10 min record best. sets of 4-6/side if you can balance that long
https://www.youtube.com/shorts/svQStoZNlZg

Done with 26#, best in video

E1. Weighted bear crawl; 50 feet forward + 50 feet backward x2; rest 90 sec

+45# forward, sled alone backward x2

E2. Elbow plank KB pull throughs; 12 reps x2; rest 90 sec

Done with 42#

Sorry, took me forever to blog because I needed some time to edit the videos.  If I look sad juggling it’s because I had a very sad audio book on lol.  Music is way better, lesson learned.  Not my best juggle day but still making progress.  KB work was great but the balance drill was so hard!  I wish I had a set a little lighter than the 26’s.  May have to get another 20#.  Grass was different this week and the reverse bear crawl was so tough, what a wicked cool challenge.  Thanks!