Classic Conditioning in X Moves

12:15 Home

Program C: Tonic Recharge

1. One Arm Press - 10 reps light  followed by hip flexor stretch
2. One Arm Row - 10 reps light followed HF Rainbow
3. Swing - 30 reps light  followed by bird dog
4. GSQ - 10 reps light  followed 6PZ
5. PUP Plank - 1 minute

Stretch: Shoulder dislocates and wall splits.

Classic Conditioning in X Moves

08:50 Home

Program B: Cardio Hit Workout

● 15 Swings; 1 GSQ   HFS RKD
● 15 Swings; 1 GSQ  HFS LKD
● 15 Swings; 1 GSQ HF Rainbow RKD
● 15 Swings; 1 GSQ HF Rainbow LKD
● 15 Swings; 1 GSQ  BDRKD
● 15 Swings; 1 GSQ  BDLKD
● 15 Swings; 1 GSQ  6PZ RKD
● 15 Swings; 1 GSQ  6PZ LKD
● 15 Swings; 1 GSQ  PUP Plank
● 15 Swings; 1 GSQ Suitcase Walk Right and Left

Stretch

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts

1. C. 15-11
2. A. 12-15
3. C. 15-5
4. C. 15-5

Lesson

Classic Conditioning in X Moves

16:00  Home

Program E Mobility

The "dragon"

Fencing Practice

19:00 Fencing

Warm up

Lesson

Footwork

Bouts

1. B. 14-15
2. B. 15-6
3. C. 15-11

Classic Conditioning in X Moves

15:00 Home

Warm up

Program A: Simple Strength

• Press 10,5,8

• Row 10,5, 10

• Swings 30,15,35

• GS 10,5,10

• Plank 2'

• Suitcase walk 7

Stretch

Classic Conditioning in X Moves

08:15 Home

Program C: Tonic Recharge

1. One Arm Press - 10 reps light  followed by hip flexor stretch
2. One Arm Row - 10 reps light followed HF Rainbow
3. Swing - 30 reps light  followed by bird dog
4. GSQ - 10 reps light  followed 6PZ
5. PUP Plank - 1 minute

Stretch: Shoulder dislocates and wall splits.

Irish National

09: 30 Dalkey

Results

Classic Conditioning in X Moves

19:45 Home

Program E Mobility

The "dragon"

Classic Conditioning in X Moves

08:20 Home

Warm up

Program A: Simple Strength

• Press 10,5,8

• Row 10,5, 10

• Swings 30,15,30

• GS 10,5,8

• Plank 1'50"

• Suitcase walk 6

Stretch

Classic Conditioning in X Moves

08:30 Home

Warm up

Program A: Simple Strength

• Press 10,5,7

• Row 10,5, 7

• Swings 30,15,25

• GS 10,5,7

• Plank 1'45"

• Suitcase walk 6

Stretch

Classic Conditioning in X Moves

08:15 Home

Program B: Cardio Hit Workout
● 15 Swings; 1 GSQ   HFS RKD
● 15 Swings; 1 GSQ  HFS LKD
● 15 Swings; 1 GSQ HF Rainbow RKD
● 15 Swings; 1 GSQ HF Rainbow LKD
● 15 Swings; 1 GSQ  BDRKD
● 15 Swings; 1 GSQ  BDLKD
● 15 Swings; 1 GSQ  6PZ RKD
● 15 Swings; 1 GSQ  6PZ LKD
● 15 Swings; 1 GSQ  PUP Plank
● 15 Swings; 1 GSQ Suitcase Walk Right and Left

Stretch

Classic Conditioning in X Moves

12:00 Home

Warm up

Program A: Simple Strength

• Press 10,5,6

• Row 10,5, 6

• Swings 30,15,20

• GS 10,5,6

• Plank 1'30"

• Suitcase walk 5

Stretch

Fencing Practice

19:00 Fencing

Warmup

Lesson

Footwork

Bouts

1. B. 15-11
2. B. 11-6

Abandoned last bout due to equipment issues.

Classic Conditioning in X Moves

19:15 Home

Program C: Tonic Recharge

1. One Arm Press - 10 reps light  followed by hip flexor stretch
2. One Arm Row - 10 reps light followed HF Rainbow
3. Swing - 30 reps light  followed by bird dog
4. GSQ - 10 reps light  followed 6PZ
5. PUP Plank - 1 minute

Stretch: Shoulder dislocates and wall splits.

Classic Conditioning in X Moves

18:30 Home

Warm up

Program D: Bi Monthly Tabata GS for 4 minutes

Stretch

Classic Conditioning in X Moves

09:45 Home

Program E Mobility

The "dragon"

Classic Conditioning in X Moves

10:00 Home

Warm up

Program A: Simple Strength

• Press 10,5,5

• Row 10,5, 5

• Swings 30,15,15

• GS 10,5,5

• Plank 1'20"

• Suitcase walk 4

Stretch

Upped weights.

Classic Conditioning in X Moves

18:15 Home

Program B: Cardio Hit Workout
● 15 Swings; 1 GSQ   HFS RKD
● 15 Swings; 1 GSQ  HFS LKD
● 15 Swings; 1 GSQ HF Rainbow RKD
● 15 Swings; 1 GSQ HF Rainbow LKD
● 15 Swings; 1 GSQ  BDRKD
● 15 Swings; 1 GSQ  BDLKD
● 15 Swings; 1 GSQ  6PZ RKD
● 15 Swings; 1 GSQ  6PZ LKD
● 15 Swings; 1 GSQ  PUP Plank
● 15 Swings; 1 GSQ Suitcase Walk Right and Left

Stretch

Fencing Practice

19:10 Fencing

Warm up

Lesson

Footwork

Bouts.

1. B. 15-10
2. B. 10-9
3. B. 5-10
4. B.  4-10

Classic Conditioning in X Moves

10:45 Home

Program E Mobility

The "dragon"

Classic Conditioning in X Moves

Warm up

Program A: Simple Strength

Press 10,5,10
Row 10,5, 10
Swings 30,15,30
GS 10,5,10
Plank 1'
Cook drill

Stretch

Upped weights.