Autumn Workout 1

19:30 Home

Warmup

20 Minutes on the minute

Offset pushups 4

One arm Row 4

KB Clean 4

Ab wheel 2x6

5 minutes cooldown and stretch

My Standard Warmup

My standard warmup consists of a selection of seven to ten exercises of the following, usually done for 10 reps with a light kettlebell.

Two handed KB swings

One handed KB swings

KB snatches

KB clean or clean and press

Goblet squats

Kneeling press

Standing press

Floor press

Pushups

Split squats

Halos

KB pushup and pull through

Banded 7's

Split rotations

KB row

Row

12:15 Home

Row 20 minutes

Stretch

Autumn Workout 1

9:30 Home

Workout

RDL 3x5

Front Squat 3x5

Bent over row 3x5

BB Bench Press 2x10

Dips 2x12

Goblet curl 2x12

Lateral Raises 2x12

Stretch

Fencing

17:30 Foil and Epee Club

Warm up

Footwork

Bouts 2

Fencing

19:30 Epee Club

Coaching

Bouts 2

Autumn Workout 1

09:30 Home

Warmup

20 Minutes 40 on 20 off 

KB Deadlift

Goblet Squats

Pushups

Pullovers

Hip raises

5 minutes cooldown and stretch

Row

19:30 Home

Row 5K

Stretch

Summer Workout 3

13:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Floor press

Banded 7's

Seated DB Press 2x10

Dips 2x12

Lateral raise 2x15

T Bar Rows

Goblet Curls 2x12

KB FS 3x3

Single leg calf raises 2x25

Tib Raises 2x10

KB Swings 2x25 

Stretch

Autumn 26

09:15 Home

Warmup

Body Rotations

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Goblet curls

Banded 7's

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Dips 5,4,3,2,1 repeat

KB Row 1,2...9,10

Goblet Curls 2x10

Lateral Raises 2x10

Ab wheel 2x5

Calf raises 2x15

Tib raises 2x12

Stretch

Row

08:15 Home

Row 5 K

Stretch

Fencing

17:30 Foil and Epee Club

Warm up

Lesson

Bouts 6

Fencing

19:30 Epee Club

Coaching

I bout

Row

09:30 Home

Row 5K 

Row

17:00 Home

Row 5K

Stretch

Summer Workout 3

13:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Floor press

Banded 7's

Seated DB Press 2x10

Dips 2x12

Lateral raise 2x15

Assisted front lever rows 2x10

Goblet Curls 2x12

RDL 10,8

Split Squats 2x8

Single leg calf raises 2x25

Tuv Raises 2x10

KB Swings 2x25 

Stretch

Fencing

17:30 Fencing Club

Warm up

Footwork

Bladework

Epee bouts 3/3

Summer Workout 3

13:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Banded 7's

Seated DB Press 2x10

Dips 2x12

Lateral raise 2x15

Assisted front lever rows 2x10

Goblet Curls 2x12

RDL 2x10

Split Squats 2x8

Single leg calf raises 2x25

Poliquin steps 2x10

KB Swings 2x25