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