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