ROP Easy

19:00 Home

Warm up

Swings 1,2...9,10
Pushups 10,9...2,1

Pullups 3x5

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B, 3-5, 5-3, 5-5, 10-8
2. B. 10-5
3. C. 15-5
4. B. 3-5

Fencing

17:00 Hotel

Footwork 15 minutes

Stretch

Hotel Workout

10:00 Hotel

Warm up

Swings 1H 2x10
Snatches 2x10
Pushups 2x20
Pullups 2x8
GS 2x10
KB Press 2x10
Leg extension 2x10

Stretch

Fencing

14:00 Home

Footwork

Lunge pad

ROP Easy 18

12:30 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x5
Pullups 3x3

Snatch 5x10/10 (100)

Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-12
2. B. 15-11
3. C. 15-7
3. C. 15-3

Lesson

ROP Easy 17

20:30 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3

Swings 3x25

Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. C. 5-4
2. B. 5-4
3. B. 13-15

Easy ROP 16

08:00 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x5
Pullups 3x3

Snatch 4x10/10


Stretch

ROP Easy 15

13:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3

Swings 4x25

Ab wheel 3x6

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-7
2. B. 15-11
3. B. 10-7
4. B. 11-15

Lesson

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 3-5
2. B. 15-11
3. C. 15-5
4. C. 15-6

ROP Easy 14

08:30 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x5
Pullups 3x3

Snatch 3x10/10

Ab wheel 2x6

Stretch

Run

13:00 Home

Run 2 loops in the woods

ROP Easy 13

08:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 53x3
Pullups 3x3

Swings 3x25

Ab wheel 2x6

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-11
2. B. 15-11
3. C. 15-9
4. C. 15-5

Lesson

Fencing

20:15 Home

Footwork

Lunge pad