ROP Easy 7

11:00 Home

Warm up

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

Swings 3x25x20
Ab wheel 2x6

Stretch

Run

08:30 Home

Run 3K

Stretch

Fencing

19:00 Fencing

Warm up

Foot work

Bouts

1. B. 14-15
2. B.  15-7

Run

09:00 Home

Run 3K

Stretch

ROP Easy 6

19:00 Home

Warm up

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

Snatch 3x10/10 x16

Plank

Stretch

Fencing

19:00 Fencing

Coaching

Warm up
Footwork

Lesson

3 Foil lessons

Bouts

1. B. 14-15

Run

15:00 Home

Run 3K

Stretch

ROP Easy 5

15:00 Home

Warm up

Double KB Clean and Press 4x 1,2,3 x20 (1 clean per set)
Double KB FS 4x3
Pullups 4x3

Swings 3x25x20
Plank

Stretch

ROP Easy 4

19:30 Home

Warm up

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

Snatch 3x10/10 x16
Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

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

Invicta Opem

09:30

Invicta Open

ROP Easy 3

13:30 Home

Warm up

!H KB Clean and Press 3x 1,2,3 x16 (1 clean per set)
GS 3x3
Pullups 3x3

Snatch 5x5/5x16

Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-12
2. C. 15-8
3. B. 13-15
4. C. 15-14

ROP Easy 2

13:30 Home

Warm up

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

Swings 3x25x24
Plank

Stretch

ROP Easy 1

19:00 Home

Warm up

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

Swings 3x25x20
Plank

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 11-15

PMM

19:45 Home

Warm up


Pushups 3x25
Pullups 3x5

Stretch

PMM

11:45 Home

Warm up

Swings 3x25x24
Double KB Press 3x5x20
Double KB FS 2x5x20/20
Farmer's walk 20/20
Plank

Stretch

PMM

14:45 Home

Warm up


Pushups 3x25
Pullups 3x6

Stretch