August 12, 2025

Daily score: 6 super hot out and a bit tired 

Workout:

#7- Upper body Strength endurance
A1. Bench press; 3 sets of 6; rest 2 min

100/105/105

A2. Weighted pull ups; 3 sets of 1; rest 2 min
*heavier than last week

31/33.5/35

+
EMOM 9 min:
1- 45 sec max reps strict pull ups
2- 45 sec max reps DB strict press 35#/hand
3- 45 sec plank hold

Pull ups: 10/9/9

Strict press: 14/11/11

+
EMOM 9 min:
1- 45 sec max reps ring rows
2- 45 sec max reps push ups
3- 45 sec hollow body rock

RR: 19/18/19

Push ups: 19/17/16

+
EMOM 9 min:
1- 45 sec max reps bicep curls (a weight you can do continuous reps with @2020 tempo)
2- 45 sec max reps DB tricep extensions (same weight ruls as curls)
3- 45 sec sorensen hold

Bi’s: 15#. 11/12/12

Tri’s: 15/14/13

+
EMOM 9 min:
1- 45 sec max reps toes to bar
2- 45 sec max reps burpees
3- 45 sec side star plank (23 sec/side - 46 sec ;)

TTB: 15/12/11

B: 13/14/13

+
stretching/mobility work 15-20 min

Done

This felt harder than it looked again.  But I love the challenge and how smoked my arms are.  I could tell my energy level was a little low today with the heat and doing this after working all the horses.  But everything felt good otherwise.  Thanks!

August 10, 2025

Daily score: 8

Workout:

#6- Hand stands + rotational core work + sprints
Gymnastics HS hold

3-2-5-2-2

+
A1. GHD plate rotations; 18 seconds x5; rest 1 min
https://www.youtube.com/shorts/NYW_cAyBL7s

Done with 10#

A2. Rotational back extensions; 14 alt'ing reps x5; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

B1. Tall kneeling KB hip to halos; 14 alt'ing slow controlled circles x5; rest 1 min
https://www.youtube.com/shorts/2-grmRN2SbA

Done with 26#

B2. Hollow-arch rolls; 12 alt'ing rolls (6/direction) x5; rest 1 min
https://www.youtube.com/watch?v=W6VUh9ig4ZU

Done

C. Half kneeling KB chop and lift; 12 reps x3/side; rest as needed bw sides

Done with 15#

+
ski erg sprint;
200m for time
x3
rest as needed to recovery bw sets

:48

:46

:46

Did this after a long horse ride.  Was a good combo.  Core definitely felt worked by the end.  I did great with the ‘rolls’ this week!  Managed without any major nausea.  Yay!  Nothing else really to add, just really enjoyed the interesting and challenging core/twist work.  Thanks!

August 9, 2025

Daily score: 7

Workout:

#5 - Lower body Hips/adductors + plyo's

15 min lower body warm up
reverse sled drag 3:30
rest 1:30

40 sec jog/20 sec walk x5
5 min calf/hip/core warm up for jumping

Done, sled plus 70#

+
Jump basics - 10-15 min (no progressions on these for the cycle)
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A. Partial range box squats; 3 sets of 8; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (heavier than last week)

135/145/155

B1. Adductor side plank; 35 sec x3/side; rest as needed
B2. Prone straddle hip extensions; 3 sets of 12 reps w/ 2 sec pause on each rep; rest as needed
https://www.youtube.com/watch?v=J1uGoazYDgM
B3. Single leg hip extension leg whip; 3 sets of 12/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 15 reps x3; rest 1 min

Done with 44

C2. Box jumps; 6 reps x3; rest as needed 

Done to 20”

Really enjoyed the sled and walk/jog warm up.  Jump series felt a little more coordinated this week.  No ankle issues.  No problem with the squats or B series.  KB weight is limited by my low back just feeling hesitant to go heavy.  Working on good form and tight core.  Box jumps felt no prob!  Even jumping down.  Thanks!

August 5, 2025

Daily score: 8

Workout:

#4 - Upper body Strength endurance

A1. Bench press; 3 sets of 8; rest 2 min

90/95/96

A2. Weighted pull ups; 3 sets of 2; rest 2 min
*heavier than last week

20/26/28.5

+
EMOM 9 min:
1- 38 sec max reps strict pull ups
2- 38 sec max reps DB strict press 35#/hand
3- 38 sec plank hold

Pull ups: 10/9/8

SP: 10/10/9

+
EMOM 9 min:
1- 38 sec max reps ring rows
2- 38 sec max reps push ups
3- 38 sec hollow body rock

RR: 18/17/16

PU: 18/16/15

+
EMOM 9 min:
1- 38 sec max reps bicep curls (a weight you can do continuous reps with @2020 tempo)
2- 38 sec max reps DB tricep extensions (same weight ruls as curls)
3- 38 sec sorensen hold

Bi: 15# 10/10/10

Tri: 15# 13/11/9

+
EMOM 9 min:
1- 38 sec max reps toes to bar
2- 38 sec max reps burpees
3- 38 sec side star plank (19 sec per side)

TTB: 14/13/12

Burp: 13/12/12

+
stretching/mobility work 15-20 min

Done

Sorry this is so late.  I remember now that my horse trainer said she could come early and I ran off to do that right after this.  What I remember is I had fun with this and it all went well!  Thanks!

August 4, 2025

Daily score: 7

Workout: 

#3- Hand stands + rotational core work + sprints
Gymnastics HS hold

4-3-5-4-1

+
A1. GHD plate rotations; 15 seconds x5; rest 1 min
https://www.youtube.com/shorts/NYW_cAyBL7s

Done with 10#

A2. Rotational back extensions; 12 alt'ing reps x5; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

B1. Tall kneeling KB hip to halos; 12 alt'ing slow controlled circles x5; rest 1 min
https://www.youtube.com/shorts/2-grmRN2SbA

Done with 35#

B2. Hollow-arch rolls; 10 alt'ing rolls (5/direction) x5; rest 1 min
https://www.youtube.com/watch?v=W6VUh9ig4ZU

Done x4 rounds

C. Half kneeling KB chop and lift; 10 reps x3/side; rest as needed bw sides

Done with 15#

+
Row sprint;
150m for time
x3
rest as needed to recovery bw sets

:32, :31, :30

So good to have a normal day off and get in the gym.  Loved the new movements.  Took me a bit to get the GHD plate rotations correct.  I kept wanting to twist my body with the plate but that is stupid hard and my back said ‘no’.  Made more sense when I got into a good hollow body and just rotated the plate.  Rotational back extensions actually felt fairly easy.  The Kb movements were awesome.  I definitely think we’re working on the things I need here.  Unfortunately, the hollow arch rolls got me so nauseated!  I so struggle with that sometimes.  Something about rolling on my belly.  Ugh.  I just couldn’t do the 5th round.  Rowing felt great!  Thanks!

July 29, 2025

Daily score: 8

Workout:

#2 - Lower body Hips/adductors + plyo's
15 min lower body warm up:
reverse sled drag 3 min
rest 2 min
30 sec jog/30 sec walk x5
5 min calf/hip/core warm up for jumping

Done (sled plus 70#)

+
Jump basics - 10-15 min
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A. Partial range box squats; 3 sets of 8; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (touch your butt and go. well above parallel like this big man. don't rest on it like the old school Louis simmons way.

125/135/135

B1. Adductor side plank; 30 sec x3/side; rest as needed

Done

B2. Prone straddle hip extensions; 3 sets of 10 reps w/ 2 sec pause on each rep; rest as needed
https://www.youtube.com/watch?v=J1uGoazYDgM

Done

B3. Single leg hip extension leg whip; 3 sets of 10/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 10 reps x3; rest 1 min

52#/44#/44#

C2. Box jumps; 5 reps x3; rest as needed (jump up from one side, then walk forward to the front and jump off and absorb the landing with your legs. Keep the box height low where you feel comfortable but still working) 

Done, 20”

Jumping drills were all within my skill zone.  Will work on the speed.  Legs felt strong on the box squats but 135 was heavy enough for my low back.  First round of prone hip extensions made my glutes cramp but they were better after that.  The hip extension leg whip was awesome, I could feel it working things I need strong.  First round of kbs felt a little heavy for my low back so I backed off.  44 was no prob.  Box jumps felt great!  I rode my horse after this and was able to focus a lot on good posture, hoping for a good recovery.  Tomorrow we are foiling behind our friend’s boat.  Thanks!

July 28, 2025

Daily score: 8

Workout:

#1 - Upper body Strength endurance
A1. Bench press; 3 sets of 10; rest 2 min

75/85/85

A2. Weighted pull ups; 3 sets of 3; rest 2 min

15/15/15

+
EMOM 9 min:
1- 30 sec max reps strict pull ups
2- 30 sec max reps DB strict press 35#/hand
3- 30 sec plank hold

Pull ups: 8/7/7

Strict press: 7/7/7

+
EMOM 9 min:
1- 30 sec max reps ring rows
2- 30 sec max reps push ups
3- 30 sec hollow body rock

RR: 14/15/14

Push ups: 12/13/14

+
EMOM 9 min:
1- 30 sec max reps bicep curls (a weight you can do continuous reps with @2020 tempo)
2- 30 sec max reps DB tricep extensions (same weight ruls as curls)
3- 30 sec sorensen hold

Curls: 8 reps with 15# each round

Ext: 10/11/10 with 15’s

+
EMOM 9 min:
1- 30 sec max reps toes to bar
2- 30 sec max reps burpees
3- 30 sec side star plank (15 sec per side)

TTB: 11/10/11

Burpees: 10/10/10

+
stretching/mobility work 15-20 min

Done

Loved the format.  It kept me able to recover well and bring good effort.  Feeling good the next day too.  Really happy with the ttb reps feeling light and easy.  I did the straddle sit drill last night too :).  Thank you!