Author: Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

2026/03/23

3 Rounds

  • 3:00 BikeErg / TrueForm
  • 6/6 Lateral Weighted Step-ups, (20/18″, 20/12# DB)
  • 2 laps Bottoms up KB walk (30/20)
  • 30 sec Jumps/hops⚡
  • 30 Mountain Climbers
  • 20 alt Lateral Jumps⚡
  • 15 KB Swings (53/45)
  • 12 Reverse Lunges
  • 10 DB Hang C&J (25/15)

23:30

2026/03/22

Upper Body Strength

5 Sets

  • 5 Shoulder Press (35-65-85-95-105-110 / 35-45-60-70×3-65-65)

3 Sets

  • 10 Tate Press (40-40-45) / 8 Dips
  • 12/12 Single-Arm DB Row (60/40)

3 Sets

  • 10/10 Landmine Press (35 + 35-40-45 / 15-17.5-20 )
  • 15 Band Face Pulls (blue) / rope face pull (1)

2 Sets

  • 12 Close-Grip DB Floor Press (40/30)
  • 12 Overhead Tricep Extension (50 / 45)
  • 12 DB Curls (25s / 20s)

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)