Fun 4 2day 123109

2KB 4 Sets, 5 Reps

Continuous- Clean from Ground, Deck Squat, Thruster

Fun 4 2day 123009

3-5 Ladders to 4
Clean & Press
Opposite Leg Forward & Backward Lunge

Fun 4 2day 122809

Ladder to 5 3-5 sets
Clean from Ground & Press L & R
Pull up – add Weight
Pistol add Weight

5 X: 30 Swings 2 TGU

Fun 4 2day 122609

This workout came from www.oldschooltrainingsystems.com
Thanks Mark!
Tabata Style,,,20 Seconds Work - 10 Seconds Rest
One Arm Swing Left & Right
Push Ups
One Arm High Pull Left & Right
Push Up W/ Jump to Hands
One Arm Snatch Left & Right
Burpee
Take 70 Seconds Off Repeat 5 X

Fun 4 2day 122309

Triangle Warm Up
One Arm Clean into Thruster
Alt Sides
1 to 10: 2 to 10
3 sets 3
2 sets 4 & 5

Fun 4 2day 122209

30 Min's
Planks, TGU & Wind Mills

Fun 4 2day 122109

DKB 5Reps 1-2-3 add 5 & 6

1) Clean,

2) Clean & Front Squat

3) Alt snatch w/ KB at side
on 3rd set increase snatch Volume to low & high pull then snatch

4) pull up & chin up

5) Deck Squat

6) One Arm Clean & Jerk

Fun 4 2day 122109

20 Minutes AMRAP
5-10 Reps
Pistols,
Ring Push Ups
Ring Rows
Ring Dips
15 Kettlebell Swings
Ladder Clean & Jerk to 3: 1 Arm

Fun 4 2day 121909

1,000 Kettlebell Swings

Fun 4 2day

12 Exercises of Christmas
1) OHS
2) Burpees
3) Push Press
4) Box Jumps
5) D. Kettlebell Snatch
6) Pistols
7) Pull Ups
8) KB Swings
9) Renegade Rows
10) Figure 8’s
11) Mountain Climbers
12) Clean & Press or Thrusters

Fun 4 2day 121709

Big ROM BW

Practice:
Swings: 2H, H2H, 1H.
TGU; Slow Steps
Sots Press

Fun 4 2day 121609

10 Minutes
Double Clean from the Ground
Double Front Squat
Double Thruster
TGU Steps: Complete Each Side
A) To Palm
B) Kneeling to Windmill- Bridge
C) Overhead Lunge
Rest 2 minutes
10 MInutes
Figure 8 twice end in right hand
Right hand Thruster
Right hand Press
Right Hand Snatch
Over Head Forward Lunge W/ Left Leg
Overhead reverse Lunge W/ Right Leg
Repeat Opposite Side

Fun 4 2day 121409

Double Kettlebell Practice
5 - 10 Reps NOT TO FAILURE, but don't put KB Down
Swings
Cleans
Front Squats
Push Press

Turkish Get-Up into Windmill -Pick Up KB.

Fun 4 2day 121209

Ladder
1,2,3,4 & 6
In Order, Alternate Sides, Same # Executed Threw Sequence:
A) Pistols
B) Snatch
C) Roman Dead Lift
200 Swings
Repeat Ladder
100 Swings

Fun 4 2day 121009

Play Day
20 Min's No Stopping Between Movements
Figure 8's
Halo's
Round the World's
Deck Squats
Renegade Rows
Swings- H2H & 2 Hand

Fun 4 2day 120809

Ladder to 5R Clean & Jerk
Deck Squat 8R
Ladder 5 Down Bent Over Row

Fun 4 2day 120709

Tabata 20-24 Minutes
Round 1 Round 3
Swing Swing Alt Hands each Rep
Push Up The Rest is the same
Mountain Climber
SDLHP Left
SDLHP Right
Burpee
Lunge Thruster Right Arm Left Leg
Lunge Thruster Left Arm Right Leg

Round 2
Swing Right Arm
Swing Left Arm
Push Up
SDLHP Left
SDLHP Right
Burpee
Lunge Thruster Right Side
Lunge Thruster Left Side

Fun 4 2day 120409

Same Weight Each Exercise
AMAP
20 Swings
5 Ladder Rows
25 Swings
5 Ladder High Pulls
Continuous Swings
15RKC 2 Hand
10 Alternate 1 Hand
5 RKC 2 Hand
15 Alternate 1 Hand
10 RKC 2 Hand

Fun 4 2day

12 sets of 2 reps alternate sides – try to keep movement under 2 min, with 75 sec minimum. Break into two rounds of 6 sets., 1st time slow, precise. 2nd time pick up the pace w/ no form drop off!


TGU- Lunge
Swing
TGU-Kneeling Windmill
Swing
TGU to Palm
Swing
TGU
Swing

Fun 4 2day

12 sets of 2 reps alternate sides – try to keep movement under 2 min, with 75 sec minimum. Break into two rounds of 6 sets., 1st time slow, precise. 2nd time pick up the pace w/ no form drop off!

Overhead lunge
Swing
Kneeling windmill
Swing
Getup to palm
Swing
Full Getup
Swing

Fun 4 2day

500 yard run
Practice- Skill
Lateral Lunge, High Box Step Up, Bulgarian Squat, Pistols

Ladder 5sets up to 3

Clean & Jerk