FUN 4 2DAY 123010

Thanks Mike Stehle

AMRAP in 30 minutes Complete One Side 1-7 then Other Side:
Do Not Put the Bell Down except for Body Weight Movements
1. Swings 7Reps
2. Push ups or Ring Push ups 7R
3. Cleans 7R
4. Front Squats 7R
5. Push Press or Jerk 7R
6. Rows 7R
7.Two Step Toe Touch 7 – Alternate Sets All Head & Feet

Rest As Needed

15 Seconds Work – 15 Rest 20 minutes
Pull Ups – Rows
USA Push Ups
Goblet Squats
Swings

FUN 4 2DAY 122810

5 Sets L&R: 1) Press 2 reps– 10 slow walk in OH position– 3 reps
2) 5 Goblet Squats
THEN CONTINOUS MOVEMENT USE ONE KETTLEBELL
60 Seconds 4Reps :½ Burpee–Swing/Squat–Deck Squat–3 Swings
Rest 15 Seconds Repeat 5 X

Fun 4 2day 122710

Practice Windmills

WKC
Jerk
Press

Tabata : Figure 8's, Push Ups, toe 2 TOuch, Swings

Fun 4 2day 122610

All Universal Strength Apparatus
3 sets, stop short of MMF

Ball Squat With Front Press
Supported Squat w/ Row
One Arm Thruster
Bent Over Mule Kicks W/ RDL

Fun 4 2day122410

10 Reps 2X Cleans
5 Reps 2X
Front Squat into Press, RDL
Figure 8, Around the World, Hallo

Go Heavy Kettlebell
4 Ladders – 5 Rungs Cleans
1 Ladder – 5 Rungs Dirty Cleans

Body Weight
100 Narrow Squats, 100 Wide Squats, 70 Calf Raise, 25 Back Ext, 30 2 step toe touch

Fun 4 2day 122310

10 Rounds

15 RKC Swings
10 Jerks - 5 R - 5 L
5 Pull Ups

Fun 4 2day 122210

75R Narrow Squats
75R Wide Squats
20R Stiff Leg Dead Lift
30R Alt Two Step Toe Touch
1 Ladder X 10 Rungs Step Ups
5,10,15,15,10, 5 R 1 Leg Toe Press
5 X 5 Bow Lunge F & D
25R Criss Cross
15R Chair ½ Bridge

Fun 4 2Day 122010

NON STOP Joint Mobility Intensity is a 6-7, Kettlebell 7- 8, Body Weight 8- 9

Joint Mobility
Neck, Traps, Shoulders, Elbows, Wrists, T-Spine, Lumbar, Hips, Knees, Ankles

Kettlebell:Swing, High Pull, Goblet Squat, Thruster, Cleans, Jerk, Snatch,
Drop Lunge, Row,

Body Weight: Wide Grip Pull Ups, Incline Push Up, Close Grip Chip Up, Ring Dips, Side To Side Pull Ups, Dive Bomber, Commando Pull Up, Side to Side Push Up, Wide Grip Rows, Plyo Push Up, Close Grip Rows, Pseudo Planche Push Ups

Fun 4 2day 121710

A. Skill – Press 2-4 reps
1. Normal
2. Bottoms Up
3. KB Forward
4. KB Backward

B. WOD 2-5X

1. 60 Seconds Right Hand Up
A. From Overhead Lunge go to Get Up T into Windmill
B. From Kneeling Clean & Press into Windmill
C. Sit Threw & Back Up to Windmill into C & P & repeat

2. 30 Seconds Windmills Right Hand

3. 60 Seconds H2H Swings

4. 60 Seconds Left Hand Up
A. From Overhead Lunge go to Get Up T into Windmill
B. From Kneeling Clean & Press into Windmill
C. Sit Threw & Back Up to Windmill into C & P & repeat

5. 30 Seconds Windmills Left Hand

Fun 4 2day 121610

Universal Strength Apparatus 15 Minutes
Drop Lunge
RDL
Front Arm Circle
Reverse Fly
Shoulder Flex
Outward Rotation
Biceps Curl
Tricep Press
10 Minutes
BU Clean, Front Squat, Press

Fun 4 2day 121510

25 Ring Rows
25 SDHP
25 push-ups
26 jump sq
25 floor wipers
25 SDHP
25 push-ups
24 Susp Squat Jumps
25 Floor Wipers
50 KB C&J
25 Suspended Tucks

Fun 4 2day 121410

WKC Cleans - 6 minutes
RKC Swings - 15 Reps 3X

AMRAP 15 - 25 minutes
5/5 Jerks or Push Press
5-7/5-7 - Bulgarian Squats or Suspension or Pistols
5 Pull ups or 10 Ring rows
10 Suspension Tucks or 24 Mountain Climbers

Fun 4 2day 121210

1) Clean & Press - Alternating Hands for Three Minutes
2) Clean & Press Each Side 35 Seconds - 25 seconds rest on second hand go into 25 seconds Tactical Lunges - for Six Minutes
3) Clean & Push Press (35 Seconds)
H2H Swings ( 25 Seconds)
Clean & Push Press Other Hand ( 35 Seconds)
RDL Alternate Legs ( 25 Seconds)
Six Minutes

Fun 4 2Day 121110

Practice: Jerks & Split Jerks

Fun 4 2day 121010

2 KB
Jerks & Snatch
Renagade Rows into Clean & Thruster

Fun 4 2day 120810

50 Reps
Air Squats
Push Ups

Constant Movement for 30 Minutes
Left Arm Clean & Press into
Right Leg RDL into
Left Hip Flex into
Right Leg Rear Lunge
Right Arm Clean & Press into
Left Leg RDL into
Right Hip Flex into
Left Leg Rear Lunge
Ladders to 5
& 5 X 5
Increase Weight if posible

Fun 4 2day 120810

2KB 90 Seconds work 30 Rest
Ren - Rows
Squat Thrust
Burpee
Front Squat
Thruster
Clean
Press
Jerk
Snatch
Swing

How to Stop Eating Junk Food | Mark's Daily Apple

How to Stop Eating Junk Food | Mark's Daily Apple

FUN 4 2day 120610

Practice
Get Ups & Windmills

Mobility Drills - Head 2 Toe

Fun 4 2day 120510

Stacking: Reps stay as -written
Non Stop except H2O
Press L & R – 3 Reps
Press, Rear Lunge - 5 reps
Press, Rear Lunge, Clean – 7 Reps
Press, Rear Lunge, Clean, Swing – 10 reps

Jerk – 10 Reps
Jerk, Snatch – 7 Reps
Jerk, Snatch, Clean – 10 Reps
Jerk, Snatch, Clean, Swing – 7 Reps
Jerk, Snatch, Clean, Swing, Push Press 10 Reps

30 Seconds Each Movement
Swing (RKC)
Swing, Goblet Squat
Swing, Goblet Squat, Burpee
Swing, Goblet Squat, Burpee, Pull Up

ICKB Girl demos Good vs. Bad form in Kettlebell Lifting

Practice
Air Squats
Goblet Squats
TGU
Dirty Cleans
Halo's
Figure 8's

Fun 4 2day112810

Repeat Set One before going into to set 2
When going onto set 2, only take 30 Seconds rest
Set One
1 Burpee
2 Swings into Goblet Squat
3 Jerks with Each Arm
4 SDLHP
5 Push Press or Snatch with Each Arm
6 Rows with Each Arm
7 2 KB Swing
8 Push Ups
9 Mountain Climbers Each Foot
10 One Leg Dead Lift
11 Thrusters with Each Arm
12 Windmills
One Minute Rest
Set Two
1 Windmill
2 Thrusters with Each Arm
3 One Leg Dead Lift
4 Mountain Climbers Each Foot
5 Push Ups
6 2KB Swings
7 Pullups
8 Snatch
9 SDLHP
10 Jerks w/ each arm
11 Swings into Goblet Squats
12 Burpees
30 Sec Rest

Fun 4 2 Day 112710

20 Minutes Constant Movement Universal Strenght Apparatus & Other Body Weight Movements!

Fun 4 2day112610

1 Burpee
2 Swings into Goblet Squat
3 Jerks with Each Arm
4 SDLHP
5 Push Press or Snatch with Each Arm
6 Rows with Each Arm
7 Kettlebell Swing
8 Push Ups
9 Mountain Climbers Each Foot
10 One Leg Dead Lift
11 Thrusters with Each Arm
12 Windmills

Fun 4 2day 112510

30 Minutes Sprints,,Sprint to Stop Sign, Walk to Next Stop Sign, Repeat

6 Minutes Jerks 20 RPM
6 Minutes Snatch 20 RPM

Fun 4 2day 112410

Every Two Minutes – 10 Rounds
1 Press Right
1 Left Rear Lunge
2 Press Right
2 Left Rear Lunge
3 Press Right
3 Left Rear Lunge
1 Press Left
1 Right Rear Lunge
2 Press Left
2 Right Rear Lunge
3 Press Left
3 Right Rear Lunge

Even Rounds; Lunge Before Press

Fun 4 2day 112310

Universal Strength Apparatus
Constant Motion
Push Ups
Pull Ups
Pistols
RDL w/ Big Reach
Dips
Reverse Fly
Supinated Pull Over
Body Twist
Triceps Press
Biceps Curl
Hip Rolls Out & In

Fun 4 2day 112210

5 Ladders - 5 Rungs
OA Press
15 - 25 Swings

FUN 4 2DAY 11-1-10

At your own Pace – Shoot 4 WKC
Stop short of Failure
Dirty Cleans
Jerks or Push Press
Half Snatch

FUN 4 2DAY 103110

USA 45 SECONDS WORK 15 REST 1-3x
Pistol into RDL -EACH LEG
Snatch
Trocep Press
Straight Arm Pullover
Front Arm Circle
Bicep Curl
Row

FUN 4 2DAY 103010

2 KB On the minute 20 Minutes
Clean to Rack @ Press
1 Press L & R
20 Swings
2 Press L & R
20 Swings
3 Press L & R
20 Swings

FUN 4 2DAY 102910

Ladders ---3 rungs 1X 5 rungs 4X
One Leg Dead Lift
Clean & Press

FUN 4 2DAY 102810

10 clean & jerks
400m run
21 kb swings (36lbs)
12 pullups
3 rounds

Fun 4 2day 102710

5 X 5 Left & Right
Floor Press W/ 5 Pull Ups
Over Head Lunge W/ 10 PullUps
Windmill W/ 7 Chip Ups

10 Minutes 10 RPM
Long Cycle Jerk
Rest One Minute

5 Minutes
20 RKC Swings On the Minute

FUN 4 2DAY 102610

5 X 5 Left & Right
Floor Press W/ 5 Pull Ups
Over Head Lunge W/ 10 Pull Ups
Windmill W/ 7 Chip Ups

FUN 4 2DAY 102510

10 Minutes 10 RPM
Long Cycle Jerk
Rest One Minute

5 Minutes
20 RKC Swings On the Minute

FUN 4 2DAY 10/24/10

Practice Long Cycle Jerk & ½ Snatch

FUN 4 2DAY 102210

3 Minutes Each Hand
50 Cleans
50 Jerks

2 KB 16 RPM 60 W/60R 4 Minutes
Cleans & Jerks

LCCJ 12 RPM

Fun 4 2day 102110

Get Up + 5 Reps of Press
Back W/ 5
Elbow W/5
Palm W/5
High Bridge W/5
Windmill W/5
Kneeling W/5
Standing W/5

FUN 4 2DAY 102010

15 Sec Work – 15 Rest Threw 1 X
20 Sec Work 5 Sec Rest 1 X threw
25 Sec Work – 5 Sec Reload 2 X Threw
Press Left & Right
Goblet Squat
Snatch Left & Right
Rest 30 Sec
Goblet Squat
Press Left & Right
Push Press Left & Right
Rest
Jerk Left & Right
Snatch Left & Right
Goblet Squat

FUN 4 2DAY 101910

Every Four Minutes 5 Rounds
1,2,3 Reps Left & Right
Press
Front Squat
Snatch
Jerk

FUN 4 2day 101810

2KB Jerks 30-60-30S With 30S Rest Each time 3 X
2 KB Cleans into Front Squat 5 X 5
Rounds 3-4-5
Press @ 1-3-5 Reps

Fun 4 2day 101610

Press ---Dead Lift
Push Press ----One leg Dead lift
Jerk ------RDL

Heavy Swings

FUN 4 2DAY 101510

6 Sets
10 Reps Alt Hands – Dirty Clean & Push Press
Pause
2 -4 Reps Alt Hands HEAVY Dirty Clean & Push Press
20 Reps Heavy Swings

FUN 4 2DAY101310

Practice Day:
Get Ups
Windmills
OHS Press

FUN 42DAY 101210

6 Minutes
1 Clean & Press –Right
1 Clean & Push Press –Right
1 Clean & Press –Left
1 Clean & Push Press –Left
1 Clean & Snatch Right
1 Press –Right
1 Clean & Snatch Left
1 Press –Left

Every 3 Minutes 15 minutes
1 Clean & Press –Right
1 Clean & Push Press –Right
1 Clean & Press –Left
1 Clean & Push Press –Left
1 Clean & Snatch Right
1 Press –Right
1 Clean & Snatch Left
1 Press –Left
1 Clean & Snatch Left
1 Get Up Left
1 Get Up Right
20 RKC Swings

Fun 4 2day 101010

Four Ladders 5 Rungs with 5 K2E Pull-Ups after ea Ladder
2 KB RDL & 2 KB Clean & Press
Increase Weight on 3 & 4 Ladder

Fun 4 2day 10910

Non Stop
1 minute L & R 24 Jerks
1 minute L & R 20 Half Snatch
1 minute L & R 20 Long Cycle Push Press
2 minutes L & R 48 Jerks
2 minutes L & R 40 Half Snatch
2 Minutes L & R 40 Long Cycle Push Press
3 minutes L & R 72 Jerks
3 minutes L & R 60 Half Snatch
3 minutes L & R 60 Long Cycle Push Press

Fun 4 2day 100710

Alternate Sides Before moving to next Movement
Reps are Left and Right Lunges Per 1 Arm Side
2R Lunge into Clean – Lunge into Press – Lunge into Snatch
4R Lunge into Clean – Lunge into Press – Lunge into Snatch
6R Lunge into Clean – Lunge into Press – Lunge into Snatch
3 X

Fun 4 2day 100610

On The Minute or 30 Seconds Rest After Swings
1 Clean & Press with 20 Swings
1 Clean & 2 Presses with 20 Swings
1 Clean & 3 Presses with 20 Swings
Repeat 4 X

Fun 4 2day 100510

15 Minutes - Alternate Sides
TGU into Windmill into OHS

Fun 4 2day10410

15 Rounds/ 20 Minutes
20 Seconds Work – 20 Rest
Renegade Row
From Rack- Alternating L & R Snatch

Fun 4 2day 10210

3 Ladders to 5 Rungs
Press Right – Rear Lunge Left
Press Left – Rear Lunge Right
5 Pull up or Chin up or K2E @ Rung
Same Bump Weight up 3 X 3

Kettlebell Tutorial: One Arm Swing

Kettlebell Tutorial: Push Press

ICKB Girl 28kg StrongSport Long Cycle

Fun 4 2day 093010

3 min each hand – 30 sec reset
72 Jerks
84 Snatches
100 Swings, WKC, RKC, H2H, RKC (3.5 min)

Fun 4 2day 092610

Non Stop Snatch Left & Right
.5 Minute
1 Minute
1.5 Minutes
2 Minutes
1.5 Minutes
1 Minute
.5 Minute

20 Minutes
1-5 Pullups - Rows
3-10 Pushups- Dips
5-15 Squats - Lunges

Fun 4 2day 092510

5 Rounds – 5 Reps
Pull-ups
RDL
Ring Dips
Pistols
Decline Ring Push Ups
10 Reps Jerks

Fun 4 2day 092310

All Double Kettlebell – 30 Sec work – 30 rest
5 rounds
Snatch
Clean & Push Press
Thruster
Clean & Squat
Squat Thrust-Renegade Row Pushup W/ Dead Lift

Fun 4 2day 092110

Timed Ladders Long Cycle Push Press Right & Left
1 Minute
1.5 Minutes
2 Minutes
2.5 Minutes
3 Minutes

Fun 4 2day 092010

2 X

1 TGU 20 Swings L & R
2 TGU 15 Swings L & R
3 TGI 10 Swings L & R

Fun 4 2day 091810

25 Minutes AMRAP
20 Swings
10 Cleans
10 Snatch

Fun 4 2day 091710

Two Minutes Work EA Arm / 60 Sec Rest
Three Rounds
Press 9 RPM
Clean ( 2 X) 12 RPM
Long Cycle Push Press 7,5 RPM

Fun 4 2day 091610

6 min Jerks
6 min Snatch

16 RPM

Fun 4 2dat 091410

WKC 2 KB 3 sets each Exercice, what ever Load & Level is needed

1) Press
2) Clean
3) Push Press

Fun 4 2day 091210

Ladder AMRAP in 20 Minutes
10 Swings
5 Squats
3 Push Ups
10 Figure 8’s
5 Clean – Other KB in Hang Position
3 Press – Other KB in Rack Position

Fun 4 2day 091110

Tabata
1-8 Snatch Lunge,
9- 16 Long Cycle Push Press,
17 -24 Thruster, & Break Dancer,
24–32 Swing

Fun 4 2day

1 ladder to 5
One leg Dead Lift
Windmill

Clean/ 1/2 Snatch/ Long Cycle Push Press

Fun 4 2day 090910

Ladders to 5
RDL
Thruster
Snatch
Clean & Press 2X
100 Swings

Fun 4 2day 090810

TABATA
1-8 Snatch^Lunge Air Squats
9-12 Press
13-16 Push Press
17-24 Dirty Cleans
25-28 Burpee
29-30 " MT " Climber

Fun 4 2day 090610

Snatches & Jerks

Fun 4 2day 090519

Push Press
Half Snatch
Long Cycle Push Press

Fun 4 2day 090310

Weighted Ladder 5 Reps - 5 Sets
30 Seconds Each Side
Long Cycle Jerk
Rest 2-3 Minutes

5 X 5
30 Seconds Each Side
Long Cycle Push Press

Fun 4 2day 090210

5 X 5,,All one side then the other
One Leg Dead Lift - Windmill

Fun 4 2day 090110

Press
Push Press
Long Cycle Push Press

Fun 4 2day 083110

45 Work – 15 Rest
Get up to Palm – R & L
Snatch 3X3 Each Arm
Palm to T-Stand
Snatch 3 X 3 Each Arm
T-Stand to Windmill
Jerk 3 X 3 Each Arm
Windmill to Lunge
Push Press 2 X 5 Each Arm
Lunge to Standing
Thruster 2 X 5 Each Arm
Full Get Up Each Arm
Swing

Fun 4 2day 083010

45 Sec Work - 15 Sec Rest
Left & Right , swings in between ec. movement
Back to Palm
Palm to Windmill
Windmill to Kneeling
Kneeling to UP
Full TGU!

Fun 4 2day 082910

60 Sec Each Arm w/ 30 Sec Rest
120 Sec each arm w/ 30 Sec Rest
32 Cleans
20 Snatches
64 Cleans
40 Snatches

Fun 4 2day 082810

Form Running Drills
Figure 4
Wall Drill
Hop

Every 25 Sec 10 Swings 15 X
Every 25 Sec 5 Press 4 X

Fun 4 2day 082710

USA, USA, USA!!!
&
Every 25 Sec- 10 Swings

Fun 4 2day 082610

2 KB Weight Ladders 10 Reps
Dirty Snatch
Dirty Clean & Press
Dirty Clean
rest
1 arm 1 rep alternate to 5 HEAVY
Dirty Snatch
Dirty C & P

Fun 4 2day 082510

5 Reps All One Side Then Other 5 sets
Can Go Heavy w/ 60 Sec Rest or Lighter for Time
Snatch
Front Squat
Press
Jerk or Push Press.

Fun 4 2day 082410

20-25 Swings
5 Windmills - Each Side

20-25 Swings
1-3 TGU - Each Side

Fun 4 2day 082310

AMAP 15 Minutes
20 Swings
5 Snatch Left & Right
20 Swings
5 Jerks Left & Right

Fun 4 2day 082310

Tabata 2 X threw 60 Sec Each
Swing
Squat Flip Clean
Mountian Climbers
Swing
Press Left & Right
Push Press Left & Right

Fun 4 2Day 082210

One Minute 25 Swings
One Minute 20 Swings
Alternate Style
RKC Swing
WKC Swing
2 KB Swing

Fun 4 2day 082110

Ladders to 3 & or 5 15 Minutes
Reverse Lunge
Clean
Press

Fun 4 2day 082010

60 Second Intervals
Leap Frog
Swing or Run
Halo
Swing or Run
Around the World
Swing or Run
Figure 8’s
Swing or Run
Burpee
Swing or Run
Rest & Repeat

Fun 4 2day 081710

Practice: Squat Flip Clean

5 X Alternate Sides
50 Swings
5 Reps on Individual Limb
R One leg Dead Lift
L Clean & Press
L One leg Dead Lift
R Clean & Press

On the Minute Swings
Hot Potato Twist

Fun 4 2day 081710

20 Min AMAP
20 Swings
15 Push Ups
10 Goblet Squats
5 Pullups
3 K2E

Fun 4 2day 081610

Every 5 minutes – 4 rounds
50 Swings
5 Reps: R-RDL & L Snatch
50 swings
5 Reps: L-RDL & R Snatch
2 Rounds
50 Swings
5 Reps: R-One Legged Dead Lift & L Snatch
50 swings
5 Reps: L-One Legged Dead Lift & R Snatch

Fun 4 2day 081310

3 X
5 Pull Ups
5 USA Dips
5 Chip Ups
5 USA Push Ups
25 Swings

Every 35 Seconds 15 Swings – 25 X

100 WKC Swings – no break

Fun 4 2day 081210

AMAP 30 Min
5 Pull Up
5 Ring Dips
5 Pistols
25 swings

Fun 4 2day 081110

Every 5 minutes – 7 rounds
50 Swings
5 Reps: R-One Legged Dead Lift & L Snatch
50 swings
5 Reps: L-One Legged Dead Lift & R Snatch

Fun 4 2day 080910

5 X 5 DO ALL BEFORE MOVING ON
1 One Legged Dead Lift & Snatch 20 swings
2 One Arm Row & Press
3 Pull Ups & Push Ups – Ring Dips – 20 swings

Fun 4 2day 080810

1,100 Swings
Play on USA in between swing sets

Fun 4 2day 0807710

30 Second Intervals All Reps in time 7 Sets
1) 8 Cleans Right (2) 8 Cleans Left
(3) 8 Snatch Right (4) 8 Snatch Left
(5) 8 Long Cycle Push Press Right (6) LCPP Left
(7) 25 Swings – Rest 30 Sec Repeat

Fun 4 2day 080610

30 Sec Intervals – 30 sec rest after each set
1) Swing
2) Squat, Swing
3) Around the World, Squat, Swing
4) Clean & Press ea. Arm 30S, AtW, Squat, Swing
5) Row, ea. Arm 30S, C & P, Atw, Squat, Swing
60 Seconds Rest
1) Swing
2) Swing, Squat
3) Swing, Squat, Push Up
4) Swing, Squat, Push Up, AtW
5) Swing, Squat, PU, AtW,C & P
6) Swing, Squat, PU, AtW, C & P, Row
60 Seconds Rest
1) Swing
2) Swing, Squat
3) Swing, Squat, AtW
4) Swing, Squat, AtW
5) Swing, Squat, AtW, Snatch 15S
6) Swing, Squat, AtW, Snatch 15S, Row 15 S
7) Swing, Squat, AtW, Snatch 15S, Row 15 S, Bird Dogs

FUN 4 2DAY 080510

As Quickly as Posible W/out Hitting Failure
500 Swings mixed in with
Clean & Press Ladders-5 rungs
Cleans
Press
Goblet Squats

FUN 4 2DAY -80410

Start with hand up next for 30 -40 WKC Swings in movement
40 Sec Work 20 Rest
Swing L & R
Overhead lunge left
Swing R & L
Overhead lunge right
Swing L & R
Kneeling windmill left
Swing R & L
Kneeling Windmill right
Swing L & R
Getup to palm Left
Swing R & L
Getup to palm right
Swing L & R
Full Getup left
Swing R & L
Full Getup right
Swing As Many as Up too

FUN 4 2DAY 080310

400 swings
2 KB Jerk Weight Ladders Up ASAP
10R26, 35, 44# –

Down ASAP 44# 7R, 35# 10 R- 26# 10R

Fun 4 2day 080210

1000 swings
Double, WKC, RKC, Ladders & Timed sets

Warm Up 5 X each Side - Alternate
Hang Snatch
Overhead Squat
Front Squat
RDL
Row
Windmill

5 Min each
30 sec work – 30 rest
35 sec work – 25 rest
40 sec work – 20 rest
Press Ladders to 3 X 5
3 min work
40 sec work – 20 rest
35 sec work – 25 rest
30 sec work – 30 rest
25 sec work – 35 rest
20 sec work – 40 rest

Fun 4 2day 080110

Happy Birthday Clay
3X 180 S (30 R) 2KB Bottoms Up LongCycle Push Press 30 S, Rest
1X 120 S (20 R) 2KB LC Jerk 60 S rest
2X 60 S (10R) 2KB LC Jerk 60 S Rest
2X 30 S (16R) 2 KB Jerk 30S Rest

600 Swings RKC & WKC

Fun 4 2day 072910

Practice Day - get 5 -7 Hardstyle reps in 60 Seconds
Goblet Squat
Snatch
Jerk
TGU
Swing
Clean
Press

Fun 4 2day 073010

No Rest During Couplet or Triplet

5 X 5
2 KB Snatch & Weighted Pull-Up

Rest One Minute

5 Sets
10 Pistols each Leg
7 Jerks
7 Ring Dips

Fun 4 2day 72810

2 KB 3 Minutes with 30 Seconds Rest Between Movements
Snatch
Clean
Front Squat

Fun 4 2day 072710

Mobility Drills
Practice Snatch & Jerks

10 minutes On the minute
AMAP in 45 seconds- continue where stopped
Figure 8 to Right Hand
R. Thruster into R. Snatch
Figure 8 to Left Hand
Left Thruster into L Snatch

Fun 4 2day 072610

6 ladders 3 rungs
Windmill L & R
25 RKC Swings @ Ladder Completion
2 set 5 reps
Windmill L & R
50 WKC Swings @ Set

Fun 4 2day 072510

Every 3 Minutes Start a new Round - 15 Minutes
Clean & Press Ladder to 3
10 Goblet Squats - Pause @ Bottom Position

Fun 4 2day 072310

21 -15-9 Reps
Front Squat
Thrusters
Pull-ups

FUN 4 2DAY 072210

LONG CYCLE PUSH PRESS 60 REPS @
3 MIN LEFT - 3 MIN RIGHT
60 SECONDS REST


Continuous No Rest
60 Seconds Left & Right
JERK 32 REPS
SNATCH 32 REPS
LONG CYCLE PUSH PRESS 20 REPS
90 Seconds Left & Right
JERK 48 REPS
SNATCH 48 REPS
LONG CYCLE PUSH PRESS 30 REPS
(no rest)
GO UP IN WEIGHT
30 Seconds Left & Right
SNATCH 20 REPS
JERK 20 REPS

FUN 4 2DAY 072110

My version of the furnace workout
15 - 35 RKC SWINGS to start & after each set
5-10 Reps of each Movement -each side -all one side then the other makes a set
Each Set Starts & Ends @ Bottom & Go To Movement For 1st Rep of Set
1) GET UP TO PALM
2) PALM TO LUNGE
3) LUNGE TO STANDING
4) FULL TURKISH GET-UP

FUN 4 2DAY 071910

1,2,3,4,5R - Alternating Sides
1 Arm Over Head Squats

5,4,3,2,1 R One Arm
All the way threw, switch sides
Snatch
Windmill
Thruster
Push Press
Swing

FUN 4 2day 071610

No Stopping 60 seconds
Row
Wall Ball
SDLHP
Push Press
Box Jump
Rest 60 Sec

Box Jump –step down
Row
Push Press
SDLHP
Swing
Rest 60 Sec

Box Jump – step down
Row
Push Ups
burpees
Swing
Rest 60 Sec

Box Jump
2 KB Cleans
Dips
Burpees
Swing

FUN 4 2DAY 071510

5 Ladders 5 Rungs
LCPP
Ladder with Weight as well
26 - 35- 44- 53- 53

FUN 4 2DAY 71410

Warm Up
10 BW TGU
USA- 10 Push Ups- 10 K2E & Over skin the cat- 10 pistols – plank roll outs


Skill - Practice
Snatch
Renagade Rows
Press Outs

WOD
Long Cycle Clean & Push Press

FUN 4 2day 071310

Ken Blackburn Mobility Drills

Fun 4 2day 071210

AMRAP 20 Min each Side and move on
1 RDL
2 Rear Lunge
3 Row
4 Press
5 Push Press
6 Thruster

Fun 4 2day 071110

Play W/ USA
Lots of Unilateral Work
Pistol, Rows, Push

Fun 4 2day 071010

270 LCPP
Play w/ USA

Fun 4 2day 070810

5 X5 Pull Ups - 2 sec hold @ bottom, no swing, straight up

Then 5 Rounds
5 Reps, Suite Case Lift
50' Farmers Walk

5 Reps 2 KB Clean
50' Clean Hold Walk

5 Reps 2 KB Press
50' Over Head Walk

Fun 4 2day 070710

Cleans & Swings - RKC
10 Min running time, do not put Kettlebell down!
14-16 RPM Cleans R Side
20 Swings -
14-16 RPM Cleans L Side
20 Swings

One Hand Swings - WKC 10 min
40 RPM
20 each side switch hands

Fun 4 2day 070610

Practice
Seated Press
TGU

2 KB W- Weighted Pull Up
1) Deck Squat -
2) Thruster
3) Renegade Rows
4) Pull-Ups
Four Ladder 4 Rungs

Fun 4 2day 063010

The Kelly Ann . 43rd Birthday WOD, Complete each movement total reps before moving on.
3 sets 19R, 14R, 10R Snatch, Clean & Push Press, Single Arm Swings,
43R Swings.19 push ups, 14 sit ups, 10 (ea. Leg) Pistols. Plank Hold 43 S.
20.05

Fun 4 2day 062910

Turkish Get-ups & Swings

Fun 4 2day 062710

Each Hand for 60 seconds then Rest w/ 16 kg
Two Minutes Rest 1 X
60 Seconds Rest 2 X
30 Seconds Rest 3 X
16 Reps Cleans
12 Reps Press
16 Reps Push Press

FUN 4 2DAY 062510

Min
1 & 2 AROUND THE WORLD
3 & 4 HALO
5 &6 FIGURE 8
7 RDL- ALT
8 WINDMILL – LEFT
9 SQUAT AROUND BODY
10 WINDMILL RIGHT
11 SQUAT AROUND THE BODY
12 SWING LEFT
13 TGU – LEFT
14 SWING RIGHT
15 TGU RIGHT
16 SIDE LUNGE
17 & 18 SNATCH
19 & 20 CLEAN & PRESS
21 DECK SQUATS OR
BURPEE PULL UPS

Fun 4 2day 062110

Snatch and Hold Over Head
4 per minute –Every 15 Seconds
5 Per Minute – Every 12 Seconds
6 per Minute – Every 10 Seconds
7 per Minute – Every 8 Seconds
8 per minute Every 7 Seconds


Clean and Hold
4 per minute –Every 15 Seconds
5 Per Minute – Every 12 Seconds
6 per Minute – Every 10 Seconds
7 per Minute – Every 8 Seconds
8 per minute Every 7 Seconds


Ladder AMAP 20 Min
RDL
Rear Squat
Row
Press
Push Press
Jerk

Fun 4 2Day 061910

TIME UNDER TENSION
Cleans 12 Min
Over Head Press Lock Out 4 Min
Press 10 per Min

Fun 4 2day 061810

5 X
800 M Run
30 KB Swings
30 Pull-Ups
------------
2 X
800 M Run
30 KB Swings
30 Pull Ups
400 M Run
21 Swings
12 Pull Ups

Fun 4 2day 061610

Press - Pull Up - Pistol - Pull p

5 Ladders- 5 Rungs
Alt Hands
Press

After each ladder 5 Pull Ups

5 Ladders - 5 Rungs
Pistols

FUN 4 2DAY 061510

LET IT FLOW Practice

Over Head Squat
Turkish Get-Up
Windmill
OHS - Again
Side Press

Fun 4 2day 060910

Pyramid 10 X One Arm
Swing- High Pull- Snatch


3 X Ladder to 5
All Double Kettlebell
Renegade Rows
Swing
High Pull
Clean
Jerk
Front Squat

TGU
Swing - Release - Catch
High Pull - Release - Catch
Figure 8- Release - Catch
Repeat with Kettlebell Flip

Fun 4 2day 060710

Practice AMAP

Fun 4 2day 060610

10 Ladder Swings to 70

5 X 10 W/ 70
Swings
Cleans L & R

Fun 4 2day 060410

One Arm Long Cycle, Snatch, then OALC 1/2 total time w/ @ hand
1 min, 2 min break
1.5 min, 2 min break
1.5 min, 1.5 min break
2 Min - 1 min break
12 min

3- 5 X ALL DOUBLE KETTLEBELL
5 Snatch
7 Front Squat
7 Clean
5 Jerk
10 Swing
5 Row Alt Hands
5 Windmill Each Side

Fun 4 2day 060310

6 min
74 Snatches

3 min
110 1 H Swings

Fun 4 2day 060210

1-5 Rep Ladder
RDL
Clean
Rear Lunge
Press
Row

36 LB KB Swings with Jump Band
10-15 S Work 30-45 Rest

Fun 4 2day

10 Min AMAP Complete ROund
Halo
Round the World
Deck Squat

3 Rounds
10 Reps
1 Arm Swing L & R
Windmill L & R
Clean L & R
Press L & R
H2H Swing 10@
Row L & R

FUN 4 2day 052910

2 KB 1,2,3,4,5 Reps
W increase per set
18, 26,35, 44 LB
Renagade Row
Clean
Front Squat
Jerk

Fun 4 2day 052810

1-3-5-Reps, 5 Sets
Press, Push Press, Push Jerk

Six Minutes AMAP– A then 30 Sec Rest Six Min B
A) 1 Pull Up – 2 Push Ups – 3 Air Squats
B) 4 Med Ball Cleans – 4 Burpees

Fun 4 2day 052610

1-5 Ladder Rotational Clean
Keep Lumbar tight push off front foot rotate to back foot
Bretzel
5 Reps Wood Chop Lunge W/
1 – 5 Ladder Windmill
1-5 Ladder Kick Outs one side then the other W/
Kneeling Hip Extensions

Fun 4 2day 052510

Repeat A - B 3 X
A) Box Jumps
B) Plyo - Push Ups
Even Numbers are 2 minutes - Odd 1 Minute
1) Burpee
2) Deck Squat into Pull Up
3) Overhead Squat
4) Side Squat with Step, Medial & Lateral
5) Boot Strappers
6) Air Squat
7) Calf Raise
8) Burpee
9) Squat Thrust
10) Upper Body Pumps
11)Mountain Climbers
12) Kick Outs
13) T Stand
14) Push UP

Fun 4 2day 052410

Ken Blackburns Movement Drills

FUn 4 2day 052410

7Reps & 7Rounds
Swing Left & Right
Burpee
Snatch Left & Right
Mountian Climbers
Cleans Left & Right
Thruster Left & Right
Knees to Elbows

Fun 4 2day 052210

On the Minute 20 swings
30 Minutes

Fun 4 2day 052110

TABATA Each Number is a Minute
A=Left & B=Right
1) Split Lunge Jumps
2) Pistols A & B
3) Forward & Backward Lunge W/ Jump A & B
4) Air Squat W/ Jump
5) Walking Lunges
6) Over Head Squats
7) Prisoner Squats
8) Air Squats
9) Push Ups
10) Dips
11) Side Push Ups A & B
12) T Stand on Hand w/ Hip Raise & Drop
13) T Stand on Elbow “”””””””””””””””””””
14)From Plank on Hands Raise Opposite Hand & Leg A & B
15) On All Fours Raise Opposite Hand & Leg, return to Tuck
16) Swim
17) Back Bow
18) Back Extension
19) Kneeling Hip Extensions
20) Calf Raise A
21) Calf Raise B
22) Curl Up
23) Cross Overs
24) Dead Bug

Fun 4 2day 051710

5 X 5 #25, #35, #44, #52, #70 --Back to Back
1) Deck Squats with Press Outs @ Bottom of Squat & Push Overhead.
2) Bent Over 1 Arm Rows

Little Break

5 X10
Swings

Fun 4 2day 051510

100 High Pulls (50 e)
40 K2E & 40 Step Curl Ups
60 Snatches (40 2KB w/hold- Alt & 20 1 Arm
30 Arm Pole Push Ups & 10 Clap
20 Walking- 1 Arm Presses

Fun 42day 051410

12 SDLHP
Walk -Run
10 swings
Run - Walk
8/8 High Pulls
Walk Run
6/6 snatch
Run Walk

Fun 4 2day 051212

2 ladders, 5 rungs
Clean - only 1R
Press
Front Squat

Kick weight up
3 ladders, 3 rungs – 4 on last set
Bent Over Row
Clean -only 1R
Press
Front Squat

Fun 4 2day 5/10/10

35 W - 25 R
Repeat every third 2 X then proceed
Renegade Burpee
Swings
Goblet Squats
Box Jumps
Swings
Bird Dogs
K2E
Ring Dips
Pistols
__________
15 X Swings
2X L & R Dirty Cleans
3 X Snatch
2 X L & R High Pull

Fun 4 2day 050910

Tom Furman, JOINT MOBILITY

Fun 4 2day 050810

Thanks To Pillar Training
10 KB cleans,
10 ring dips,
10 box jumps....
AMRAP20mins"

Fun 4 2day 050710

On the 35 Second Mark - 5 rounds
5 Goblet Squats
10 Swings
5 Dirty Cleans L & R

Continuous One side then other 4 Rounds
10 Snatches
10 Bent Over Row
10 Dirty Clean & Push Press
5 Front Squat

3 Ladder 4 Rungs
Clean & Press
8 min Swings

Fun 4 2day 050710

KEN BLACKBURN'S MOBILITY TRAINING

Fun 4 2day 050610

Start Every 35 Seconds
Sets X Reps
14 X 10/15 Swings
7 X 5 Goblet Squats
4 X 5 L & R Dirty Cleans

Fun 4 2day 050510

FRAN

Fun 4 2day 050410

9 R Renegade Rows
15 R Swings
21 R Goblet Squats
9 R Renegade Rows
15 R Goblet Squats
21 R Swings
Rest 60S
15 R 2 KB Dirty Cleans
9 R 2 KB Press
21 R Thrusters

Fun 4 2day 050310

a)4 Sets , 60 S Rest After completion of Both arms
1) One Hand Swing x10R
2) Snatch x 7-10R
3) Clean + Press x5R
4) Front Squat, rack position x5R
Then
b) 4 Sets. 90 Sec rest after completion of both arms
1) One Hand Swing x10R
2) Clean and Press x5R
3) Snatch x 6-8R
4) Reverse Lunge x5 Alt 2 & 4 set w/ opposite leg bent
5) BO Row x5

Repeat A 2 X
Do not put Kettlebell Down until the set is completes

Fun 4 2day 050110

1) 60 S Swings
2) 30S H2H Swing
3) 30S Hanging Clean Right
4) 30S Hanging Clean Left
5) 30 S Pistol Right
6) 30 S Pistol Left
7) 30 S Pistols Right
8) 30 S Pistol Left
9) 60 S Renegade Rows
10) 60 S Dirty Snatch - Alt L & R
11) 60 S Dirty KB Bottom Up- Rotate
Over Shoulder, Alt L & R
12) 30 S Hanging Snatch Right
13) 30 S Hanging Snatch Left
14) 60 S Roman Dead Lift - Alt L & R
15) 30 S Bent Over Rows Right
16) 30 S Bent Over Rows Left
17) 30 S Ring Dips
18) 60 S Swings
19) 30 S Press Right push press to complete
20) 30 S Press Left """"""""""""""""""""""""
21) Repeat 1-20
22) 30 S W/ Rings: Ab Crunch into Alt L & R reach plank
23) 30 S Russian Twist

Fun 4 2day 043010

5 Reps, Right & Left
1) Snatch
2) Over Head Squat
3) TGU
4) Side Press
5) Windmill

Fun 4 2Day 042910

Heavy Double KB Weighted Ladder
3 R Clean & Press
3 R Clean & Press
5 R Clean & Press
3 R Weighted Pull Up
3 R Weighted Pull Up
4 R Weighted Pull Up
3 R Snatch
3 R Snatch
7 R Snatch
5 X 5 Bent Over Row

Fun 4 2day 042810

Tabata
4 X
Snatch Alt Arms
8 X
Swings – Goblet Squats - Dead Lift - Dirty Clean
4 X
Plank Hold – Mountain Climbers

Fun 4 2day 042610

60 Seconds Work -15 Rest
Execute Each Set 2 X & Alternate A & B

A) 3 Figure 8's
Press Ketttlebell
Repeat

B) Renegade Row w/ extra Push Up
Clean 2 KB
Front Squat
Press
Thruster
Repeat

Pick Up where you were when time ran out
Easy to Scale -Increase Rest - Decrease Work Time

Fun 4 2Day 042410

Couplet 6 rounds 2 ways
10 -15 - 20 r 2 KB Swings or Swings
10 r 2 KB Front Squat or Goblet Squats

Couplet 5 Rounds
5 r One Arm Swing Go Heavy or 2 KB Swing
5 r Dirty Clean --Go Heavy or 2 KB Dead Lift

4 Sets 5 Reps Alternate, No Rest
One Arm Swings --Heavy

Fun 4 2day 042210

Continuous Movement
Snatch
Overhead Squat
Side Press
Windmill

Fun 4 2day 042110

Weight Ladder 2 Sets Go Up
10 -15 Swings
7-10 Goblet Squats
7-10 Dirty Cleans
7-10 Bent Over Rows
10- 15 Ring Push Ups

Fun 4 2day 041710

2 KB 35 /40 S Work – 25/20 S Rest
Clean & Press
Snatch
Swing
Renegade Rows
Windmill
Front Squat
Pull-Ups
Can sub H2H w/ 1Swing to do 1 Arm
Goblet Squat for FS

Fun 4 2day 041610

5 X
From Bottoms Up
Goblet Squat into Press Out
Put KB Down
Boot Strappers
From Bottom Pick Up KB
Goblet Squat Up
Halo
1 Ladder 5 Rungs
RDL L & R
Clean L & R
Press L & R
Repeat From Top

Fun 4 2day 041510

3Ladder - 3 Rung
Clean & Press
5 Pullups

Fun 4 2day 041410

TABATA 16 Minutes
ALL Body Weight
2 Rounds Per Movement
Legs
Chest
Back
Core

Fun 4 2day 041310

20 Minutes AMAP 60-70% ROE
Press
Swing

Fun 4 2day 041210

5 Ladder- 3 Rungs
Clean From Ground
After @ Ladder 5 Dips

5 Ladder - 3 Rungs
Press
After @ Ladder 5 Pull Ups

Fun 4 2day 041110

Mobility Drills
Thanks to Geoff Neupert, Gray Cook & Mark Verstegen
Arm Bar, & Brettzel are two of many!!

Fun 4 2day 041010

1-4 Rounds
45S Work 15S Rest
1) Over Head Lunge Right
2) Over Head Lungs Left
3) Swing - Alt Snatch - Alt Swing - Swing- Plank Hold
4) Kneeling Windmill Right
5) Kneeling Windmill Left
6) Swing - Air Squat - Push Ups - Swing
7) Get-Up To Bridge Right
8) Get-Up to Bridge Left
9) Swing - Dips
10) Full Get Up Right
11) Full Get Up Left
12) Swing - Bird Dogs- Alt Supermans- Deck Squat

Fun 4 2day 040810

Yoga Movement's Mixed in With:
Swings
Push Ups
Air Squats
Dips

Fun 4 2day 040710

3 Sling Shots Left & Right
3 Halo's Left & Right
Goblet Squat
3 Figure 8'S to Hold
Front Squat
Clean
Push Press
Snatch
Repeat Other Side
-------------------
Tabata
Walk Hill
L Hang
Ring Rows
Plank Hold
Swing

35 seconds work 25 rest
Air Squats
Pull Ups
Push Ups
Bird Dogs
Swings
Work In
On The Minute 5 Minutes
2 KB 5 Cleans & 5 Thruster

Fun 4 2day 040410

100 Dips
200 Push Ups
300 Squats
400 Swings

Fun 4 2day 040210

Tabata
Swings
Air Squats
Pull Ups
Push Ups

Fun 4 2day 040110

Practice Swings
Practice TGU

Fun 4 2day 033110

2KB - Scaled All the way threw one side
5-8 Reps
Clean & Press
Swing 10 Reps
Push Press
Front Squat
Push Ups into T Stand
Thrusters
Clean & Press
Ren Rows
Clean
Front Squat

Fun 4 2day 033010

Practice
TGU in Steps -Build ON
2 to Palm
2 to Bridge
2 to Windmill
2 to Lunge

Marching
Figure 8's
Sling Shot
Halo's
Swings

Fun 4 2day 032910

All One Side Then The Other.
5 X
9 RDL
7 Swings
5 High Pulls
3 Snatch From Ground
1 Pistol

3 X
7 Clean
5 Push Press
3 Press

Fun 4 2day 032710

Husky Intervals 30 Min
Waiters Walk
TGU Into Windmill
Bottoms Up Clean & Press ladder to 6 rungs

Fun 4 2day 032610

5 rounds
20 swings
5 Goblet Squats

Fun 4 2day 032410

kettlebell swings - 60 sec
kettlebell alt hand swings - 60 sec
Kettlebell snatches right 30 sec
Kettlebell snatches left 30 sec
Kettlebell RDL right 30 sec
Kettlebell RDL left 30 sec
kettlebell cleans right - 30 sec
kettlebell cleans left 30 sec
kettlebell goblet squat - 30 sec
Pistols left 30 sec
Pistols right 30 sec
Pull Ups - 30 sec
Push Ups -30 sec
2 hand KB high pull and push press - 60 sec
Kettlebell press left 30 sec
Kettlebell press right 30 sec
Kettlebell Figure 8’s - 60 sec
Knees to Elbows - 30 sec
Plank w/ Leg Lifts- 30 sec
K2E 30 Sec
Plank w/ LL - 30 Sec

Fun 4 2day 032210

5 Sets
5 TGU Each Side
On the Minute
10 R Swings
10 R Goblet Squats
5 R - Hang L & R Clean & Press

Fun 4 2day 032110

10 Minutes Turkish Get Ups

10 Minutes
10 Swings Every 45 & 30 Seconds

10 Minutes AMRAP
10 Swings
5 Cleans Left & Right
10 Push Ups Alternate Elevated Foot on KB
10 Goblet Squats

Rest 5 minutes- 5 Minutes
Practice Alternating Snatch go light

Fun 4 2day 031010

Ladder AMRAP in 20 Mins: 2 Hand Swings & 1 Arm Clean & Press Left & Right
5 Swings-1Clean & Press,
10 Ss -2 C & P,
15 S -3 C & P,
20 S - 4 C & P,
25 S - 5 C & P

Fun 4 2day 030810

Tabata 3 X
Swings

Fun 4 2day 030610

15 Thrusters
12 Ring Rows
8 Lunges
8 Altnating Snatches
12 Mountian Climbers
15 SDLHP
15 Swings
12 Figure 8’s
8 Ring Rows
8 TGU
12 Push Press into Snatch
15 Swings

Fun 4 2day 030410

10 TGU
2 KB Clean & Press 5X5 20KG
Decline Ring Rows 5 X10


Long Cycle to 100
(Clean & Press)

Fun 4 2day 030210

AMRAP in 20 Minutes
2 Snatch ea Arm
4 Renagade Rows
6 Pistols

Slacker

I've been Slacking

Fun 4 2day 022810

Circuit Stations 3 minutes – 1 minute rest
Don’t Hit Failure
Goblet Squat
Punch – Kick Heavy Bag
Turkish Get-Up
Burpee Under Tension
Clean & Press
Pull Up
Swing
Jump Rope
Rest 4 Minutes
On the Minute 20 Swings for 10 minutes

Fun 4 2day 022710

Four Ladders – 6 Rungs
Clean & Press From The Ground Alternate Left & Right W/Heavier Bell
Reps 1, 3 & 5
C & P From Hang, but Make Two Presses
Reps 2, 4 & 6
Mix in Pull Ups after 4-5 & 6
15 Goblet Squats after 6

Fun 4 2day 022510

From Old School Training Systems

Each Set Starts On The Minute
1a. 1 Arm Swing 5 X 10/10
1b. 1 Arm High Pull 5 X 10/10

3 rounds: No Rest
2a. Double Farmers Walk X 60 seconds
2b. Double Overhead Lockout Walk X 60 Seconds

Fun 4 2day

A) 35 Swings
B) 5 Turkish Get-Up To Palm; Right & Left
C) 35 Swings
D) 5 TGU to Bridge; Right & Left
E) 35 Swings
F) 5 TGU To Windmill; Right & Left
G) 35 Swings
H) 5 TGU To Overhead Lunge; Right & Left
I) 35 Swings
Go Back to B & Repeat Cycle

2-4 Min Break

35 Swings
CLEAN & PRESS
1 Right – 1 Left
2 Right – 2 Left
3 Right – 3 Left
35 Swings
4 Right – 4 Left
5 Right – 5 Left
35 Swings
Start back @ 1 C & P

Fun 4 2day 021910

20 Minutes non-stop
Figure 8’s
8’s into Snatch – Push Press – Front Squat – Alt Legs – Back Lunge
Halo’s
Round the World
DB Clean – Press – Thrusters – Front Squat
Ren Row – Clean – Thruster
1 Arm Clean – Squat – Press & or Push Press
Deck Squat

Fun 4 2day 021810

1 Ladder to 5
TGU into Windmill
Increase Weight @ Rung
Body Weight - 15-26- 35 & BW Slow & Hold

Fun 4 2day 021710

Practice Day
Double Kettlebell's Bottoms Up Clean & Press
Sots Press
Alt Sots Press

Heavy One Arm Cleans

Fun 4 2day 021610

From Cat
Begin and end w/100 swings 5 KB snatches each arm in between each exercise: 100 swings- 5 KB snatches each arm /50 naked sq & 5 KB snatches each arm /40 push-ups & 5 KB snatches each arm /30 BB DL & 5 KB snatches each arm /20 pull-ups & 5 KB snatches each arm /10 burpees & 5 KB snatches each arm /100 swings. Your goal: get it done in under 19 minutes

Fun 4 2day 021510

Clean & Press
3 ladders, 3 rungs
GO HEAVY

Fun 4 2day 021310

Double Kettlebell Complex
As Fast as Good Form Permits 3 Sets
1) Snatch
2) Dent Over Rows—Knees Slightly Bent
3) Good Mornings – Knees Slightly Bent
4) High Pulls W/ Legs
5) Clean & Jerk

TABATA 4 Min Per Movements
1) Snatch – Push Press R & L
2) Pistols – R & L
3) Rings Rows & Ring Push-Ups

Fun 4 2day 021210

TGU =R & L Swings
1 TGU 15 Swings
2 TGU 20 Swings
3 TGU 25 Swings
4 TGU 30 Swings
5 TGU 35 Swings

Go Heavier on 3 & 4 Rungs

Fun 4 2day 021010

4 ladders-5 Rungs
Clean & Press

11 minutes 45 Sec Work - 15 Sec Rest
Deck Squat into Over Head Position
Burpee W/ Plyo Push-up
L Pull Up

Mix in Swings

Fun 4 2day 020910

Practice
Turkish Get Ups

Fun 4 2day 020810

DBKD 45 S Work – 15 S Rest 20 Minutes
2 Reps: Renegade Row, Roman Dead Lift, Press, Front Squat, Thrusters until end of 45 Seconds.


25 2H swings rest until next minute starts 4 rounds.

Fun 4 2day 020310

Practice Wall Squat
Begin
L-sit into hang – pull up
2 Ladder 4 Rungs C & P then C & Thruster

35 S Work – 25 S Rest 2X
DBKB Clean & Press
Roman Dead Lift – Alt Legs
Sumo Dead Lift High Pull
Goblet Squat
35 S Work – 25 S Rest 2X
DBKB Clean & Thruster
Roman Dead Lift – Alt Legs
Sumo Dead Lift High Pull
Goblet Squat

End
L-sit into hang – pull up
3S X 3R Snatch
Wall Squats

Fun 4 2day 020310

Practice Wall Squat
Begin & End
L-sit into hand – pull up
1 Ladder 3 Rungs Snatch

35 S Work – 25 S Rest 2X
DBKB Clean & Press
Roman Dead Lift – Alt Legs
Sumo Dead Lift High Pull
Goblet Squat
35 S Work – 25 S Rest 2X
DBKB Clean & Thruster
Roman Dead Lift – Alt Legs
Sumo Dead Lift High Pull
Goblet Squat

Fun 4 2day 020210

Practice
TGU into Windmill

Fun 4 2Day 020110

DB KB Clean & Thruster Ladder by 2,4,6,8,10 after each Rung do:
20 swings then a Goblet Squat, Press Out, Deck Squat, Renagade Row


25 swings/25 flutter kicks/25 swings/25 Goblet Squat/25 swings/25 push-ups/25 swings/25 KB DL/25 swings/25 flutter kicks/25 swings. FOR TIME.

Fun 4 2day 013010

1,250 swings,
Clean & Press Ladder to 5
Goblet Squat, Press Out, Deck Squat

Fun 4 2day 012710

Clean & Press 5 ladders 4 rungs Add Swings at the end of each Ladder
Start Every 2 Minutes – Rest what ever time is left 5X; 10 Swings into 1 Goblet Squat into 1 Press Out into 1 Deck Squat

Play around w/ DBKD Swings - Wider Stance
500 swings total

Fun 4 2day 012610

300 swings 28 TGU W/ Windmill
Right & Left
A) 1 TGU & Windmill, 25 Swings -4X.
B) 2 TGU & Windmill, 50 Swings- 2X
C) 3 TGU & Windmill, 50 Swings- 2X

Fun 4 2day 012510

35 seconds work 25 seconds rest DBKB AMAP 11 minutes
Clean, Front Squat, Press, Front Squat
Rest 1-3 Minutes if needed

Begin from standing with the kettlebell locked out overhead. All sets are :35 work / :25 rest-transition
1. Overhead lunge left
2. Overhead lunge right
3. Swing
4. Kneeling windmill left
5. Kneeling Windmill right
6. Swing
7. Getup to palm Left
8. Getup to palm right
9. Swing
10. Full Getup left
11. Full Getup right
12. Swing

Fun 4 2day 012310

Ladder to 5
Five Sets
Clean & Press
Weighted Pull Up
15 Goblet Squats

815 Swings

Fun 4 2day 012210

21-15-9 Reps
Turkish Get-Ups
Pull Ups
Push Ups

Fun 4 2day 012010

C & P Ladder: 5 Sets 4 Rungs
Tabata 2HSwing, Snatch, 1H Swing

Fun 4 2day 011810

FOUR ROUNDS
50 SWINGS
1 Clean & Press R & L
35 Swings
2 Clean & Press R & L
25 Swings
3 Clean & Press R & L
25 Swings
4 Clean & Press R & L
15 Swings
5 Clean & Press R & L
Rest 30 - 90 Seconds

Fun 4 2day 011610

5 Sets - 5 Reps - 8 Reps
1. a)Push UP on KB L T-Stand
1. b)Push Up on KB R T-Stand
2. DB KB Front Squat
3. DB KB Clean From Ground & Press
4. L Pull Ups
5. Goblet Squat With Press Out

Fun 4 2day 011510

TABATA
Each movement is 20 seconds - 10 seconds rest do weaker side 1st
1) Forward Lunge Left
2) Rear Lunge Left
3) Forward Lunge Right
4) Rear Lunge Right
5) T-Stand- Side Plank on your Elbow/Arm Lower & Raise Hips Up & Down
6) Other Side
7) Plank Position Alternate L & R: Left Knee to Left Elbow R.Knee to R .Elbow
8) Push Ups --
Rest 40 or 70 Seconds Repeat 3-4 times

Fun 4 2day 011410

300 Swings

Fun 4 2day 011310

AMRAP in 20 Minutes
5 KB Thrusters
7 DB KB Hanging Cleans
10 KB SDLHP
Short Break
AMAP in 15 Minutes
KB Swings

Fun 4 2day 011210

Practice
TGU into WM
Swings

Fun 4 2day 011110

Ladder to 5- 3 sets
Clean from Ground & Press
L Pull Ups
Swings

Fun 4 2day 010910

Tabata Style 40 sec break 2 X
1. Snatch H2H 1. Swing R
2. Swing 2. Swing L
3. Mountain Climbers 3. MT Climbers
4. SDLHP R. 4. Snatch R.
5. SDLHP L 5. Snatch L
6 Burpee 6. Burpee
7. Thruster R. 7. Thruster R.
8. Thruster L 8. Thruster L

Fun 4 2day 010610

Side Lunge- Genie lunge
Rotational Body Side Press, emphasis triceps press
Superman's
Sotts Press
Ring Rows

Ladder to 3 w/ KB 4 sets
1. Pistol
2. Clean & Press
a) Regular
b) Bottoms Up
c) Open Palm Press

TBD: Swings

Fun 4 2day 10210

January 4, 2010
Ladder to 5 w/KB 3-4 sets
1. Pistol
2. Clean & Press
a) Regular
b) Bottoms Up
c) Open Palm Press
d) Pizza Press
3. Ring – Pull up K2E

TBD: Swings