2026/03/11

Full Body Functional Strength

4 Sets

  • 6 Front Squats (35-55-75-95-115)

3 Sets

  • 10 Goblet Squat with Pulse (30-35-35 / 25-30-35)
  • 8/8 Renegade Row (DB 35/25)

3 Sets

  • 12 Elbows Bent, Side Shoulder Raise (20)
  • 10 Ring Rows, Feet Elevated

2 Sets

  • 10 OH Tricep Extensions (25/20 DBs)
  • 20 Band Tricep Pushdown (blue)

2026/03/10

I had some sinus issues over the weekend. Yesterday it was almost 70° so we walked outside for about 2.1 miles.

3 Rounds

  • 2:00 BikeErg / TrueForm
  • 10 Box Jumps, (20/18″) ⚡
  • 2 laps – Farmer’s Carry (45/35s)
  • 30 sec – Jumps/hops⚡
  • 2x down and back – Bear Crawls
  • 10 per side – Lateral Shuffles⚡
  • 15 KB Sumo Deadlift High Pull (35/30)
  • 10 Slam Ball Slams (14/10)⚡
  • 24 passes – Med Ball Wall Balls (10)

Took us 24:44.

3 Sets

  • Parallette L-Sit Tuck Hold
  • 20 alt Curl-ups / 12 Leg Raises

2026/03/06

2×20 Band Pull-Aparts

Upper Body Strength

5 Sets

  • 5 Shoulder Press (35-65-85-95-100-105 / 35-45-55-65-65-65)

3 Sets

  • 10 DB Bench (50) / 5 Ring Dips
  • 12/12 Single-Arm DB Row (50 / 35-35-40)

My left shoulder has something messed up so the ring dips were a non-starter.

3 Sets

  • 10/10 Landmine Press (35 + 20-25-30 / 5-10-15 )
  • 15 Band Face Pulls (blue)

2 Sets

  • 12 Close-Grip DB Floor Press (35/25)
  • 12 Overhead Tricep Extension (45 / 30-40)
  • 12 Curls (46 Curl Bar / 2×20 DBs)

2026/03/05

Warm-up

  • Iron Scap
  • 20 Hip 90/90 Stretch
  • 10 KB Halo + Squat (20/10)

Lower Body Strength

5 Sets

  • 5 Hex Bar Deadlift (60-100-120-140-160-180)

3 Sets

  • 8 per leg – KB Bulgarian Split Squat (35/30)
  • 12 Barbell Hip Thrust (65/35)

3 Sets

  • 10 Landmine Squat (45 + 25 / 15-25-25)
  • 8 per leg – Single-Leg KB RDL (40-40-45 / 30-35-40)

Abs

3 Rounds

  • 30 Plank with Shoulder Tap
  • 15 Curl-ups / 12 Hanging Knee Raises
  • 10 per side – Pallof Press (band)

2026/03/03

Warmed up with 3:00 on the machine.

Pyramid Intervals

3 Rounds

  • 20 sec on / 10 sec rest
  • 30 sec on / 15 sec rest
  • 40 sec on / 20 sec rest
  • 40 sec on / 20 sec rest
  • 30 sec on / 15 sec rest
  • 20 sec on / 10 sec rest

Cooled down with another 1:30 on the machine. I was on the BikeErg and B was on the TrueForm.

2026/03/02

4 Sets

  • 6 Barbell Front Squat (35-55-75-85-95)

3 Sets

  • 10 – Goblet Squat with Pulse (30/25)
  • 8 per side – Renegade Row (35/25 DBs)

3 Sets

  • 12 – Elbows Bent, Side Shoulder Raise (20)
  • 10 – Ring Rows, Feet Elevated

2 Sets

  • 20 – Band Tricep Pushdown (blue/red)

2026/03/01

2 Rounds

  • 4:00 – Bike Erg/TrueForm
  • 10 – Box Jumps, 20″
  • 2 laps – Farmer’s Carry (45/35 DBs)
  • 30s – Jumps/hops
  • 2x down and back – Bear Crawls
  • 10 per side – Lateral Shuffles
  • 15 – KB Sumo Deadlift High Pull (35/30)
  • 10 – Slam Ball Slams (14/10)
  • 12 – Med Ball Wall Balls (10, pass to each other)

We finished with another four minutes on the machine and finished at 23:03 I think?

2 Sets

  • Parallette L-Sit Tuck Hold / Hanging L
  • 12 Leg Raises (15 DB)

2026/02/27

Back

3 Sets

  • 4 Hex Bar Deadlifts (30-80-110-130-150-170)

4 Sets

  • N: 10 Lat Pulldowns (7-8-9-10)
  • B: 4 Strict Pull-ups

3 Sets

  • 10 Seated Cable Row (8-9-10 / 6-6-7)

3 Sets

  • 10 DB Back Fly (30 / 20-25-25)

Abs

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest

2026/02/26

My glutes are so sore!

3 Sets

  • Bench Press
    • N: 10x 45-75-105-135-145
    • B: 5x 45-55-65-75-85

6 Sets

  • Push Press
    • N: 10x 25-30-35-40-45-45 (DBs)
    • B: 5x 35-65-70-70-70-70

3 Sets

  • 10 Incline Chest Fly (25-25-30 / 15)

3 Sets

  • 10 Lateral Raises (12-15-15 / 8-10-12)

2026/02/24

Warm-up: Iron Scap

3 Sets

  • Back Squat
    • N: 10x 35-65-85-105-115
    • B: 5x 35-65-85-115-135

3 Sets

  • 15 KB Swings (53)
  • 12/10 Barbell Bent Over Rows (70)

3 Sets

  • 24 Walking Lunges (Front Rack)
    • N: 25 KB
    • B: 14 MB
  • 15 DB Calf Raises (50/40)

3 Sets

  • 10 per side – Landmine Rotations (35#)