Warmup

• foam rolling
• 5/side worlds greatest stretch
• 5 squat sky reaches
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 2 minutes on the erg
• 10 kneeling lean backs
• 10 goblet squats

3 rounds of:

• 5 pullups
• 6 shrimp squats
• 7 ab wheel rollouts

2 rounds of:

• 6 inverted rows
• 6 ring pushups
• 10sec tucked hanging leg hold

Warmup

• foam rolling
• 5/side worlds greatest stretch
• 5 squat sky reaches
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 1 minutes on the erg
• 12 goblet squats

3 rounds of:

• 5 pullups
• 6 shrimp squats
• 6 ab wheel rollouts

2 rounds of:

• 3 ring dips
• 6 44lb SLRDLs
• 25sec Copenhagen plank per side

2 rounds of:

• 7 inverted rows
• 6 ring pushups
• 10sec tucked hanging leg hold

Finished with eccentric calf raises with a 35lb db

Warmup

• foam rolling
• 5/side worlds greatest stretch
• 5 squat sky reaches
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 2 minutes on the erg
• 5 goblet squats

3 rounds of:

• 5 pullups
• 5 shrimp squats
• 5 ab wheel rolloups

3 rounds of:

• 3 ring dips
• 5 44lb SLRDLs
• 25sec Copenhagen plank per side

3 rounds of:

• 6 inverted rows
• 6 ring pushups
• 10sec tucked hanging leg hold

Finished with eccentric calf raises with a 35lb db

Warmup

• foam rolling
• 2 minutes on the erg
• 5/side worlds greatest stretch
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 15 goblet squats

3 rounds of:

• 4 pullups
• 4 ring dips
• 25sec Copenhagen plank per side

90sec rest after each bullet point

Ran out of time to do the rest of the workout 🙁

I realized that I need a habit of working out daily. While looking for a pattern that would work for me, I stumbled on the r/bodyweightfitness Recommended Routine. It seems perfect, so I’m easing into it starting today.

I’m tweaking it as I work on my setup (needed a new pullup bar and dip setup).

Warmup

• foam rolling
• 2 minutes on the erg
• 5/side worlds greatest stretch
• 5/side shoulder dislocates with a band
• 5 squat sky reaches
• 15 goblet squats
• 10 arch hangs
• 10 bar deadlifts

3 rounds of:

• 5 shrimp squats
• 4 pullups

3 rounds of:

• 6 135lb RDLs
• 6 pseudo planche pushups

3 rounds of:

• 25sec Copenhagen plank per side
• 10sec tucked hanging leg hold

90sec rest after each bullet point

Finished with eccentric calf raises with a 35lb db

2 round with kettlebells:

• 5 halos each way (44lb)
• 15 goblet squats (44lb)
• 15 pushups
• 8 single-leg RDLs per leg (44lb)
• 15 one-arm KB swings per arm (35lb)
• 5 KB press per arm (35lb kb)
• 5 eccentric calf raises (35lb)

an hour of goalty at lunch. it was pretty hot and we had just one sub for both teams combined.

1 round with a 44lb kb of:

• 5 halos each way
• 20 goblet squats
• 20 pushups
• 8 single-leg RDLs per leg
• 20 one-arm KB swings per arm
• 5 KB press per arm (35lb kb)
• 10 eccentric calf raises (aka calf lowers?)

2 rounds with a 44lb kb of:

• 5 halos each way
• 20 goblet squats
• 20 pushups
• 8 single-leg RDLs per leg
• 20 one-arm KB swings per arm
• 5 KB press per arm (35lb kb)

3 rounds with a 35lb kb of:

• 5 halos each way
• 20 goblet squats
• 8 single-leg RDLs per leg
• 20 one-arm KB swings per arm
• 5 KB press per arm

3 rounds of:

• 5x185lb deadlift
• 5 pullups

3 rounds with a 35lb kb:

• 5 per side halos
• 10 per side swings
• 20 goblet squats
• 5 per side press
• 10 pushups

Plus cold shower.

1.5 hours of goalty

An hour or so of goalty

Just to get started.

• Deadlift: 3x10@135lb
• Bench: 3x5@95lb
• RLESS: 3x10

Shuttles: 6x150yd on a 25yd course . 60s rest. Started at 30s each and ended ~33s.

5 min rest

Shuffles: 4x4ydx20s . 40s rest.

shuttles: 8x150yd on a 25yd course . 90s rest. Hit 30s for each.

shuttles: 6x150yd on a 25yd course . 90s rest. Hit 28s for the first 3, 30s for the last 3.

shuttles:

• 5x150yd on a 25yd course . 90s rest. Hit 31s each.
• 3 min rest
• 2x300yd on a 50yd course . 90s rest. Hit 26s on both.