Mon: 20 jumping jacks, MC6HC Upper1 phase 1: (on bosu ball instead of incline bench) rnd 1 kb 16+16, rnd 2 16+16+light rb, rnd 3 24+16, rnd 4 16+24, 2 min break and phase 2 1 rnd 16+24 2ea leg compass on balance pad, 2x30ea leg knee prehab work with light rb, 2x10 kneeling ab wheel, 2 trx knee tuck (but heavy rb instead of trx), knee tucks+v-sit 30s Tue: 10 oh bulgarian bag sit-ups, MC6HC Lower2 phase 1, 2 rnds kb 16+24, evening: swiss ball hamstring curls 2x5, knee tucks, trx knee tucks to pike x10, Wed: 5 pushups, 1ea Poseidon complex, rolling with kids evening: 10 pushups, 10 squats, 2x [10 squats+ 10 dl's all with heavy rb, 10 burpees], jump rope, Thur: 50 jumping jacks, MC6HC Lower#2 phase 1, 2 rnds kb 16+16, phase 2, 2 rnds kb 16+16, bosu ball- 10 pushups, 10 squats, 3 min jumping rope Fri: 30 jumping jacks, shoulder elbow wrist warmup, 2x maxercist flow, MC6HC Total#1 phase 1, 2 rnds kb 16+24, 2x 10 rings pushups +10 rows (1 rnd easy angle, 1rnd harder), 30s dead hang Sat:rest, walking, Sun: swimming

Fri: rings pushups 30+30, rolling with kids, evening: knee tucks 30, knee rises 5+10+5, 3 leg rises, 2x 30 sit-ups, ab wheel, 3x10 burpees, bulgarian bag 2x(10swings, 10 clean,10 arm throw) Sat: garden work Sun: morning swimming pool with kids, evening 10 burpees, 2x bulgarian bag spins, cleans Mon: bulgarian bag: 2x(10 burpees 5ea lunge, 10 zercher squat) Tue: 2x5ea C&P, mobility Wed: 5x10 swings, elevated pushups 30, kneeling pushups 20, one handed assisted on rings 2ea, uneven pushups 20 ea, 2x10 diamond pushups, rings pushups drop set resistance band press, flyes, finger wall pushups Thur: 20+15 rings rows, compass on balance pad, rows, Fri: 30 false grip rings rows, 2x10 rings rows (harder position), 1-2-3-4-5 pull-ups ladder, 5 chin-ups+hold, kettlebell rows, heavy and light resistance band rows, Sat: weight plate wrestlers workout 9 min, 1 min for each exercise without breaks, swimming pool, Sun: 3x20 rings pushups, 3x+10kg load, kneeling ab roller, 2x [10 burpees on slamball, 20 jumping jacks, 10 ball slams, jump rope] 5ea snatch, 5ea c&p, 10 goblet squats, 6x[50m sprint, 25m bear crawls, 15m crab walks,10m walk, jump rope] total 9 min, 30 low bridges, 10 full bridges

Fri: shoulder warmup, jumping jacks, 2+2x ABC kb 20+16, 4+10 fast burpees, balance pad 'compass' each leg, seoi-nage drills w/resistance band 5pm: neck warmup, wall headstand 1 min, crow pose 1 min, wall handstand 1 min evening: 2x[5 row,4 clean], C&P drop set 5-4-3-2-1 kb24, 12 squats w/bulgarian bag Sat: pushups (20 wall pushups, 20 kneeling pushups, 10 diamond pushups, 20 uneven pushups) jumping rope 5 min, Sun: Squats (20 assisted, 15 regular, 10 narrow, 1+1 box pistol squat) Mon: Pull-ups (20 false grip row, 15 row, 3+4+3 narrow chin-ups) 10+10 snatch kb16, 2x [5clean+5row] kb24, Tue: 2xABC kb 24, 5pm: 10 elevated pushups, 10 elevated bridges, neck work, reflex ball boxing 5min, 5ea heavy rb curls, 8pm: warmup 50 jumping jacks, 20 short bidges, 10 straight bridges, 10 neck bridges, 10 full bridges, 3+3 wall walking up and down, 'trifecta' stretching, 7 explosive pushups on bosu, Wed: MC6HC Lower #6 phase 1, 3 rnds but done in ladder (3-4-5), kb 16 MC6HC Lower #6 phase 2, 4 rnds kb24+20 2pm: 3ea compass on balance pad, 15 ea rdl on balance pad, 2x heavy rb [face pulls, curls, presses] Thu: rolling with kids, 3pm: warmup, 1 min headstand, 1 min crows pose, wall handstands 2x30s and attempts to handstand pushups, knee on belly drills on bag, 3x5min jumping rope, ab wheel, grip strengthener

Wed: 10+10 bulgarian bag spins, 30 knee rises, crunches, 10 sit-ups, 1pm: garden work, 10 sit-ups, clubbell 2x10 inside circles, 2x10 outside circles, light resistance band woodchopper hold and paloff presses, dead hang 5x20s, Thur: 20 swings, 10+10 single hand swing+face pull, 3x ABC kb 24 + farmer carry, 10 min of bulgarian bag work+ jumping rope Fri: 6km jogging, backward roll on rings, false grip practice on rings Sun: 3 rounds of(pushups on bosu x12, squats on bosu x10, trx rows x15, lunges 8 ea, knee tuck x 15, bridges with kids on my belly x16) finished '10-Day Calisthenics Challenge' playing soccer and volleyball with kids, Mon: shoulder prehab 3ea, warmup, [20 swings, 10 snatches ea(PR with that weight),5 swing-face pull] kb 24, evening: dead hang 3x30s Tue: 20 ring rows, 10 ring rows (harder angle and false grip), 3+4 narrow chin-ups, evening: knee rises, v-sit, bridges, ab wheel, Wed: short bridges 20, straight bridges 15, full bridges 12+14, evening: cardio block - 2x [5 ea clean + press, 5 min jumping rope], rings backroll, dips ladder 1-2-3 Thur: 20+20+10 swings 1pm: jumping jacks, shoulder warmup, 20 knee tucks, 15 leg rises, 10 leg rises, 10 leg rises w/bulgarian bag, 10x kimura situps, bridges, bridge + bulgarian bag floor press x20, pullouvers, neck bridges, 4+6 hanging leg rises, grip strengthener, 8+8 around the worlds, 3+3 halo

back to training after a break (strained something and needed to let it heal), more calisthenics than kb for some time, Tue: warmup, pushups ladder ( archer 1-2, 1-hand kneeling 1-2), rings pushups drop set, 32 snatches, Wed: 20+30 swing, 2x (3x ea snuster+row + dl, farmer walk) 2pm: 2x20 elevated pushups, 2x30s wall sit, weight plate 4 min of swings to overhead, halos, twists, curl to press evening: 3x10 rings pushups, 30s wall sit, 3x10 ring rows, Thur: 20+30 swing, 5 ea ohp, stretching Fri: 3x10 swing, 10+10 double kb swings, 3x 25m sprint, jump rope 3x10 pushups, 3x 10 squats, 3x10 leg rises next week: Sun: lunges 3x10ea, hip thrust 3×15, assisted ring dips 3x10, c&p ladder 1-2-3-4-5 kb 24 Mon: cardio - 100 snatch kb 10, reflex ball boxing, evening bulgarian bah 10+10 spin, 10 clean, 10 spin to arm throw, 10 shoulder to shoulder Tue: warmup- jumping jacks, shoulder stretching - letters w t y i a, MC6HC Upper#2 phase 1 (2 rdns 24+16, 2rnds 16+16), phase 2 2 rnds 16+16 ( last round increased volume to 15each instead of 5), evening 3x (12 squats, 10 pushups,15 ring rows)