December 29, 2024

Daily score: 8

Workout:

Day 6 - Cyclical + accessory
17 min amrap:
Row 10 cals
20 sec single leg wall sit/side
15 sec single arm plank/side
Assault bike 10 cals
20 sec single leg calf raises/side
15 sec deadbugs
rest 3 min

3 rounds +10 +20/side +15/side +10 +20 one side 

17 min amrap:
ski 10 cals
20 sec deck squats
15 sec hanging L hold
Assault bike 10 cals
20 sec bent knee single leg calf raises/side
15 sec bird dogs

4 rounds +10 +20 one side

+
self directed stretching 20-30 min

Done

I think I counted rounds one over last week.  I know these are correct.  Nothing of note.  The stretching was so good for sore legs.  Thanks!

December 28, 2024

Daily score: 8

Workout:

Day 5 - Gymnastic bodies handstand
A1. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min bw sides

30’s x8/side x3

A2. L-sit; 20 sec x3; rest as needed

Done

B1. Single leg RDL; 8-10x3/side; rest 1 min bw sides

35’s x8

30’s x9

30’s x10

B2. DB side bends; 20 alt'ing reps x3; rest 1 min

Done with 50’s

C1. Barbell hip thrusts; 6-8x3; rest 1 min
* 1 sec pause at the top

135x8x3

C2. Seated good mornings @2211; 8-10x3; rest 1 min

65x10x3

D1. Bike sprints; 20 sec @100% effort x3; rest 40 sec

12/12/13 cals

D2. Side plank; 40 sec x3/side; rest 2-3 min

Done

Legs not quite as sore after as last week.  I did get some sauna and stretching time.  Everything felt strong.  So good to have my calf back.  Thanks!

December 26, 2024

Daily score: 6 (been a long week)

Workout:

Day 4- Upper body strength/hypertrophy
A. Strict dips; amrap unbroken x4; rest 90 sec

7/8/8/7

B1. Bent over barbell rows; @2022; 6-8x4; rest 90 sec

70x8

75x8

80x8

85x8

B2. Bench press; 10-12x4; rest 90 sec

80x12

85x12

90x10

90x10

C1. Tricep push downs; 8-10x3; rest 1 min

10x3

C2. Hammer curls; 20-24 alt'ing reps x3; rest 1 min

15’s x24

20’s x20

15’s x22

C3. Bent over thumbs up reverse flies; 15-20x3; rest 1 min

8’s x16

8’s x15

8’s x16

C4. Elbow on knee external rotations; 12-15x3/side; rest 1 min

12x12x3/side

Great to just clear the mind and lift.  Everything felt solid.  Thanks! 

December 24, 2024

Daily score: 8

Workout:

Day 3 - Cyclical + accessory
15 min amrap:
Row 10 cals
20 sec single leg wall sit/side
15 sec single arm plank/side
Assault bike 10 cals
20 sec single leg calf raises/side
15 sec deadbugs

4 rounds plus 10” wallsit

rest 5 min
15 min amrap:
ski 10 cals
20 sec deck squats
15 sec hanging L hold
Assault bike 10 cals
20 sec bent knee single leg calf raises/side
15 sec bird dogs

4 rounds plus 10 plus 20 plus 15 plus 10 cal bike

+
self directed stretching 20-30 min

Done

Perfect workout for the day.  And I needed the stretching as my legs were still sore from leg day.  Thanks!

December 23, 2024

Daily score: 8

Workout:

Day 2 - Gymnastic bodies handstand
A1. Rear foot elevated DB split squats; 8-10x2/side; rest 1 min bw sides

25’s x10/side x2

A2. L-sit; 20 sec x2; rest as needed

Done

B1. Single leg RDL; 8-10x2/side; rest 1 min bw sides

30’s x10/side

35’s x8/side

B2. DB side bends; 20 alt'ing reps x2; rest 1 min

Done with 50’s

C1. Barbell hip thrusts; 6-8x2; rest 1 min
* 1 sec pause at the top

135x8

145x8

C2. Seated good mornings @2211; 8-10x2; rest 1 min

55x10

65x10

D1. Bike sprints; 20 sec @100% effort x2; rest 40 sec

13/14 cals

D2. Side plank; 40 sec x2/side; rest 2-3 min

Done

This session required some solid effort.  Felt good and I bet my legs will be somewhat sore.  It was harder to hold the side plank after the bike sprint than I would have imagined.  Thanks!

December 19, 2024

Daily score: 9

Workout:

Day 6 - Isometric focus
20 min EMOM
1- 20 sec side plank/side
2- 40 sec isometric sandbag bear hug hold
3- 40 sec passive hang
4- 20 sec single leg wall sit/leg

100# sand bag

Done

+
20 min EMOM
1- 30 sec hip thrust marches unloaded
2- 20 sec side plank on elbow clamshells/side
3- 40 sec plank
4- 40 sec bear crawl (20 forward, 20 back. VERY SLOW AND CONTROLLED with a tight core)

Done

+
self directed stretching 20-30 min

Done/legs and hips 

This all went great and I got to sauna after :).  Thanks!

December 16, 2024

Daily score: 8

Workout:

Day 5 - HS, Calf rehab and core
Gymnastic bodies handstand

3-1-1-1-4

+
A. 3D Step Back: 3 x 8 reps per side, rest 90s.
*shoes off
https://www.youtube.com/shorts/UGb2QnuEY_U

Done

B. Single Leg RDL Med Ball Deceleration: 4 sets x 6-8 reps, rest 90s.
https://www.youtube.com/shorts/GXMsUXl2JWo
*this guy drops the ball and catches it, you can just hold onto it and "pretend" throw it at the ground

8/side x4

C. Single Leg Hamstring Curl off Physio Ball (2020): 3 x 12 per side, rest 90s.

Done

D1. Bank ankle eversions; 2x 40/side; rest as needed
https://www.youtube.com/shorts/MApDr7fmBfM
D2. Band ankle inversions; 2x 40/side; rest as needed
https://www.youtube.com/watch?v=v_zjz5mOvuY

Done

E. Step-up w/ Plate Halo: 3-4 x 5 reps, rest 90s.
https://www.instagram.com/p/DBqQCJ4v4iQ/?img_index=1

5 reps/side x4

+
2 rounds for time:
200m farmers walk for time 53#/hand
200m reverse sled drag

21:57

Sled plus 75#

Leg rehab felt great and no weird calf soreness.  It feels totally normal again!!!  The two rounds were tough, I think I made the sled a bit heavy for the wet muddy grass.  But it was fun and felt good.  Thanks!