FUN 4 2day 121712

28 Min Nice Work Capacity! 20 Min 45-15 TGU ES Palm Kneeling Up TGU BOR RDL Clean & Press Clean & Push Press Clean & Thruster Rest 60 Sec 60 Sec Halo Figure 8 to Waiters Press Goblet w/ Press Out Two Hand Thruster Halo Figure 8 to Waiters Press Goblet w/ Press Out

FUN 4 2day 101112

WU: Low Intensity Head 2 Toe Practice: Hand Press – Table Reaching Arch- Squats/Jump 15 Sec On – 15 Off; 20:20; 20:10 – Alt Sides Press Bottoms Up Front Squat TGU Jerks Swings Cleans Walking Snatch 23 1/3 Minutes 45 Total

Fun 4 2day 10912 WU: No Intensity Head 2 Toe Movements 5 Reps for 5 Minutes: Figure 8 w/ Waiters Press, Goblet Squat, Cleans Practice: Plyo Quad Press & Jump Squats 30/30 & 40/20 for total 5 Sets 2KB & 5 Sets 1 KB –Up the Weight A1. Snatch Clean & Press A2. Front Squat & Jerk B1. Swings 35 Min Done

FUN 4 2DAY 042212

15 Sec On - 15 Off: Swing & Goblet Squat Push & Pull Press & Snatch Push Press & Clean Jerk & Row

Fun 4 2day 041912

Tabata 20-10
Rest 60-120 @ end, repeat

1. Goblet Squat
2. Ballistic Row
3. Tri-Press on KB
4. Thruster R.
5. Row L.
6. Hand Walk – Hold
7. Thruster L.
8. Row R.
9. Bridge
10. 2 Hand Thruster
11. Ballistic Row
12. Hip Lift

FUN 4 2DAY 041612

20 Minutes - Practice Get Ups Left & Right 2 X -rest Try to increase weight. Dips & Pull Ups From L -Sit On Rings

FUN 4 2DAY 041212

1 KB 30SECONDS-15 L& R PLANK STAR JUMPS SWING JUMP ROPE-RUN-J.J JERK OR PUSH PRESS JR- RUN- JJ GOBLET SQUAT JUMP ROPE- RUN- JJ CLEAN-HIGH P.-SNATCH 2X 90 – 120 REST