Summer 16

11:00 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.

Summer 16

11:00 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.

Summer 16

18:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.

Fencing Practice

19:00 Fencing

Warm up

Lesson

Footwork

Bouts

1. B. 15-8
2. C. 15-5
3. B. 15-2
4. A. 15-7

Summer 16

19:10 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.

Conditioning

08:30 Home

Warmup

10 rounds

Snatch 5 (each arm)
Proper push up 5
March in place 10

Stretch

Summer 16

17:00 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.