Fencing

17:50 Epee Club

Warm up

Bouts 6

Fencing

17:45 Fencing

Lesson

Bouts 6

Row

09:30 Home

Row 5K

Stretch

Autumn Workout 1

11:00 Home

Warm up

Deadlift 2x5

Split Squat 2x8

DB Bench 2x8

Dips 12,13

1H Arm Row 2x8

Goblet curl 2x12

Lateral raises 2x12

Stretch

Row

16:15 Home

Warm up 10 minutes easy row.

Intervals 

5x2 minutes with 2 minutes rest

Stretch 

Autumn Workout 1

09:30 Home

Warm up

Workout

PART 1

Complete 40 sec ON / 20 sec OFF for 2 rounds:

• Kettlebell Swing

• Goblet Squat

• Dead Clean + Press Right

• Dead Clean + Press Left

• Front to Back

PART 2

Complete 40 sec ON / 20 sec OFF for 2 rounds:

• Clean to Squat

• Row Right

• Row Left

• Push Up

• Plank to Pull Through

Stretch

All thanks to Pavel.

Warm up

Workout

Stretch

Fencing

17:30 Foil and Epee Club

Warm up

Lesson

Bouts 2/3

Fencing

17:50 Foil and Epee Club

Warm up

Lesson

Bouts

4/6

Row

10:00 Home

Row 30 minutes

Stretch

Autumn Workout 1

19:15 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Stretch

Autumn Workout 1

14:10 Home

Warm up

Deadlift 2x5

Step back lunge 2x8

DB Bench 12,20

Dips 2x12

1H Arm Row 2x10

Goblet curl 2x12

Lateral raises 2x12

Stretch

Autumn Workout 1

19:00 Home

Warmup

AMRAP in 20 minutes (10)

6 Dead cleans

6 GS Squats

6 KB Swings

6 Rows left

6 Rows right

6 Pushups

Stretch

Fencing

17:30 Foil and Epee Club

Warmup

Bout 5/6

Fenced well. Good patience, preparation on the hand proper epee stops hits.

Fencing

19:30 Epee Club

Coaching

Fenced two bouts.

Autum Workout 1

09:10 Home

Warm up

Deadlift 2x5

Step back lunge 2x8

DB Bench 12,20

Dips 2x12

1H Arm Row 2x10

Goblet curl 2x12

Lateral raises 2x12

Stretch

Autumn Workout 1

10:30 Home

Warmup

PART 1

Complete 40 sec ON / 20 sec OFF for 2 rounds:

• Swing

• Reverse Lunge

• Row + Dead Clean

• Row + Dead Clean

• Push Up

PART 2

Complete 40 sec ON / 20 sec OFF for 2 rounds:

• Hand to Hand Swing

• Thruster

• Dead Bug + Pull Over

• Crush Press

• Bike Crunch

Stretch

Row

09:30 Home

Row 30 Minutes

Stretch

Autumn Workout 1

20:10 Home

Warm up

Deadlift 2x5

Step back lunge 2x8

DB Bench 12,20

Dips 2x12

1H Arm Row 2x10

Goblet curl 2x12

Lateral raises 2x12

Stretch

Fecning

18:00 Foil and Epee Club

Warm up

Bouts 7

Row

08:30 Home

Row 5K

Stretch

Fencing

19:15 Epee Club

Warm up

Bouts 6

Autumn Workout 1

12:00 Home

On the minute for 20 minutes

Double KB Clean 2

Double KB Press 1

Double KB squat 2

Stretch

Row

16:30 Home

Row 5K

Stretch

Fencing

17:15 Foil and Epee Club

Warm up

Lesson 30 minutes.

Autumn Workout 1

19:30 Home

Warmup

20 Minutes 40 on 20 off 

KB Deadlift

Goblet Squats

Pushups

Pullovers

Hip raises

5 minutes cooldown and stretch