2026/03/21

It was nice out yesterday so we went for a 2.1 mile walk.


Lower Body Strength

5 Sets

  • 5 Hex Bar Deadlift (60-100-130-150-170-190)

3 Sets

  • 8/8 – KB Bulgarian Split Squat (40/30)
  • 12 Hip Thrust (40s / 65)

3 Sets

  • 10 Landmine Squat (35 + 35-45-55)
  • 8/8 Single-Leg KB RDL (53-60-60 / 50)

2026/03/18

Did 20 hip dips to loosen up a little.

Full Body Functional Strength

4 Sets

  • 6 Barbell Front Squat (35-65-85-105- 125/115)

3 Sets

  • 10 Goblet Squat with Pulse (40/35)
  • 16 alt Renegade Row (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)

2026/03/17

3 Rounds

  • 3:00 BikeErg / TrueForm
  • 10 Box Jumps, (20/18″)
  • 2 laps Bottoms up KB walk (30/20)
  • 30 sec Jumps/hops⚡
  • 2x down and back – Duck walks
  • 20 alt Lateral Jumps⚡
  • 15 KB Swings (53/45)
  • 5/5 Side Ball Slams (14/8)⚡
  • 10 DB Hang C&J (25/15)

Finished in 26:37.

2026/03/15

Warmed up with some Crossover Symmetry and then 2×20 band pull-aparts (red).

Upper Body Strength

4 Sets

  • 8 Incline DB Press (35-40-45-50-50 / 15-20-25-25-25)

3 Sets

  • 10 Tate Press (35-40-40) / 8 Dips
  • 12/12 Single-Arm DB Row (53/40)

3 Sets

  • 10/10 Landmine Press (35 + 30-35-37.5 / 15-17.5-20 )
  • 15 Band Face Pulls (blue)

2 Sets

  • 12 Close-Grip DB Floor Press (35/25)
  • 12 Overhead Tricep Extension (45 / 30-40)
  • 12 DB Curls (25s / 20s)

2026/03/14


Lower Body Strength

5 Sets

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

3 Sets

  • 8/8 – KB Bulgarian Split Squat (35/30)
  • 12 Barbell Hip Thrust (75/55)

3 Sets

  • 10 Landmine Squat (35 + 35-45-55)
  • 8/8 Single-Leg KB RDL (45-53-53 / 40-45-45)

3 Rounds

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

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)