August 15, 2025

Daily score:

Workout:

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

5/5/5/5/5!

+
A1. GHD plate rotations; 22 seconds x5; rest 1 min
https://www.youtube.com/shorts/NYW_cAyBL7s

Done with 10#

A2. Rotational back extensions; 18 alt'ing reps x5; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

B1. Tall kneeling KB hip to halos; 18 alt'ing slow controlled circles x5; rest 1 min
https://www.youtube.com/shorts/2-grmRN2SbA

Done with 26#

B2. Hollow-arch rolls; 14 alt'ing rolls (7/direction) x5; rest 1 min
https://www.youtube.com/watch?v=W6VUh9ig4ZU

Done

C. Half kneeling KB chop and lift; 15 reps x3/side; rest as needed bw sides

Done with 15#

+
Row 500m for time

1:54

So excited to have capped my handstand straddle progression.  Shoulders just felt really great today.  Core work went really well but got nauseated again on the 3-4th round of rolls.  I made it through it but was still queasy on the row.  It reminds me of the pole class when the spinning would get me nauseated.  So weird but it actually helps to eat asap.  I’ll survive.  Thanks!

August 13, 2025

Daily score: 8

Workout:

#8- Lower body Hips/adductors + plyo's
15 min lower body warm up
reverse sled drag 4 min
rest 1 min
50 sec jog/10 sec walk x5
5 min calf/hip/core warm up for jumping

Sled plus 70#

Done

+
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 6; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (heavier than last week)

155/160/165

B1. Adductor side plank; 40 sec x3/side; rest as needed
B2. Prone straddle hip extensions; 3 sets of 15 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 15/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 21 reps x3; rest 1 min

Done with 44#

C2. Box jumps; 7 reps x3; rest as needed 

Done to 20”

Super happy with the ease of jogging in the warm up.  Jumping felt good too.  The squats mostly feel heavy on my spine but easy for the legs at the above parallel range.  Kbs still requiring a lot of thinking on bracing to not feel a hint of strain in my low back, but I did good with 44#.  Thanks!

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!