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