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.