January 14, 2024

Daily score: 9

Workout:

We made up a pattern WOD :)

200 cals combined (Marc on bike, A on ski)

160 alternating step ups (24/20)

5 min accl in sync plank hold

120 box squats (sets of 10, alt, M 95# A55#)

2 minute accl WF HS for A while M OH DB hold 35’s

100 DL with hex bar +50# (alt sets of 10)

80 alternating burpees

47:49

This was so fun!  We held up pretty well other than Marc went out pretty hard on the bike and his legs got more tired.  We were both a bit sore after but not terrible.  Fun thing to do while snowed in.  Thanks!

January 13, 2024

Daily score: 9

Workout:

#6
A. Single leg depth drops (~8").  Land and absorb fall on one leg.
stick and balance for 3 seconds is the target;  accumulate 10 reps per
side; rest as needed bw
* same as last week

Done

B. Single leg calf raise overcoming isometric; 12 seconds x5/side;
rest 30 sec bw sides
https://www.youtube.com/shorts/-WYrvXkX8Og
* try to contract as hard as you can on this

Done with 55# bb

C. Single leg hip thrusts; 12-15x4/side; rest 1 min bw legs

55x12

45x13

45x12

35x12

+
Row sprint 15 seconds at 100%
row 30 sec at ~1k pace
row 3 min easy
x4 sets

170 cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

 Feeling good.  We are snowed in and super grateful to have a home gym.  This all felt great.  Making big progress on the stretch video.  Ready for more!  Thanks!

January 10, 2024

Daily score: 9

Workout:

#5
Gymnastic bodies:
- handstand

1.5, 2.5, 1.5, 2,1

+
A. Behind the neck seated strict press; 6-8x4; rest 2 min

65x6x4

B1. Single arm rotational ring rows; 12 reps x4/side; rest 2 min
https://www.youtube.com/watch?v=uUn5JSUsDfQ

Done

B2. Side pull ups; amrap unbroken x4; rest 2 min
https://www.youtube.com/shorts/NlLFHsjmZBk

6/5/6/5

+
EMOM 16 min:
1- side plank 25 sec/side
2- 25 sec passive hang
3- 25 sec continuous DB side bends
4- 25 sec wall facing hs hold

Done, 50# dbs

+
10 min easy cyclical work (choice machine or walk/hike)

Bike, 94 cals

Got this in in the morning before work.  Felt great.  Nothing much to add, love how it’s going.  Thanks! 

January 8, 2024

Daily score: 8

Workout:

#4
A1. Band assisted shrimp squats; 15 reps x3/side; rest 1 min
https://www.youtube.com/watch?v=7zu0xrMo1ZE

Done

A2. Bottom of Pistol SL Switches - Upright Supported: 8-10 reps/side
Rest b/t sets until you've caught your breath
https://www.youtube.com/watch?v=khJlxYEoh-I

Done x10/side x3

B. DB crossunder step ups; 14 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=z7G5fMhCTCc

Done x3 with 15’s

+
16 min amrap:
6 straddle up - 6 tuck up - 6 v-up
12 sec L sit hold
16 sec single leg wall sit per side
32 sec super man hold

5 rounds +6’s + 12 + 16’s

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

Felt a bit stronger on all of this than last week and legs/abs not too terribly sore the next day.  Love it. Still enjoying the videos.  Thanks!

January 7, 2024

Daily score: 8

Workout:

#3
A. Single leg depth drops (~8").  Land and absorb fall on one leg.
stick and balance for 3 seconds is the target;  accumulate 10 reps per
side; rest as needed bw
* same as last week

Done

B. Single leg calf raise overcoming isometric; 10 seconds x5/side;
rest 30 sec bw sides
https://www.youtube.com/shorts/-WYrvXkX8Og
* try to contract as hard as you can on this

Done

C. Single leg hip thrusts; 12-15x3/side; rest 1 min bw legs

35# x12/side x3

+
Row sprint 15 seconds at 100%
row 30 sec at ~1k pace
row 3 min easy
x3 sets

Done, 2314 meters total

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=XPgZG68Jv1s

Done

The calf raises felt pretty easy so my guess is I wasn’t doing it hard enough.  Hip thrusts as always are harder on the left.  Rowing felt good.  Loving the foot strength I’m getting from the stretch video :).  Thanks!

January 5, 2024

Daily score: 9

Workout:

#2
Gymnastic bodies:
- handstand

2,3,2,2,2

+
A. Behind the neck seated strict press; 6-8x3; rest 2 min

60x8

65x6x2

B1. Single arm rotational ring rows; 12 reps x3/side; rest 2 min
https://www.youtube.com/watch?v=uUn5JSUsDfQ

Done

B2. Side pull ups; amrap unbroken x3; rest 2 min
https://www.youtube.com/shorts/NlLFHsjmZBk

5,5,5

+
EMOM 16 min:
1- side plank 20 sec/side
2- 20 sec passive hang
3- 20 sec continuous DB side bends
4- 20 sec wall facing hs hold

Done, 50# dbs

+
10 min easy cyclical work (choice machine or walk/hike)

Ski 97 cals

Love that work my core has gotten this week.  Still a little sore through the abs starting this one.  I can feel my right shoulder lags compared to the left.  We hauled 2 tons of hay the day after this and I held up well, quite the tough chore.  Thanks!

January 3, 2024

Daily score: 8

Workout:

#1
A1. Band assisted shrimp squats; 12 reps x3/side; rest 1 min
https://www.youtube.com/watch?v=7zu0xrMo1ZE

Done

A2. Bottom of Pistol SL Switches - Upright Supported: 6-8 reps/side
Rest b/t sets until you've caught your breath
https://www.youtube.com/watch?v=khJlxYEoh-I

Done

B. DB crossunder step ups; 12 reps x3/side; rest 1 min bw sides
https://www.youtube.com/watch?v=z7G5fMhCTCc

Done with 15’s

+
15 min amrap:
5 straddle up - 5 tuck up - 5 v-up
10 sec L sit hold
15 sec single leg wall sit per side
30 sec super man hold

6 (bent knee hanging L holds)

+
Adductor stretch series
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done

This one was genius.  Those three leg exercises seem simple but were very potent.  I just got out of the sauna after this one and suspect my legs will be quite sore tomorrow.  The amrap also smoked my core.  Was definitely fighting some ab cramps and had to modify the L sit to bent hanging L’s.  Making progress in the video.  Thanks!