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