Fun 4 2day 083110

45 Work – 15 Rest
Get up to Palm – R & L
Snatch 3X3 Each Arm
Palm to T-Stand
Snatch 3 X 3 Each Arm
T-Stand to Windmill
Jerk 3 X 3 Each Arm
Windmill to Lunge
Push Press 2 X 5 Each Arm
Lunge to Standing
Thruster 2 X 5 Each Arm
Full Get Up Each Arm
Swing

Fun 4 2day 083010

45 Sec Work - 15 Sec Rest
Left & Right , swings in between ec. movement
Back to Palm
Palm to Windmill
Windmill to Kneeling
Kneeling to UP
Full TGU!

Fun 4 2day 082910

60 Sec Each Arm w/ 30 Sec Rest
120 Sec each arm w/ 30 Sec Rest
32 Cleans
20 Snatches
64 Cleans
40 Snatches

Fun 4 2day 082810

Form Running Drills
Figure 4
Wall Drill
Hop

Every 25 Sec 10 Swings 15 X
Every 25 Sec 5 Press 4 X

Fun 4 2day 082710

USA, USA, USA!!!
&
Every 25 Sec- 10 Swings

Fun 4 2day 082610

2 KB Weight Ladders 10 Reps
Dirty Snatch
Dirty Clean & Press
Dirty Clean
rest
1 arm 1 rep alternate to 5 HEAVY
Dirty Snatch
Dirty C & P

Fun 4 2day 082510

5 Reps All One Side Then Other 5 sets
Can Go Heavy w/ 60 Sec Rest or Lighter for Time
Snatch
Front Squat
Press
Jerk or Push Press.

Fun 4 2day 082410

20-25 Swings
5 Windmills - Each Side

20-25 Swings
1-3 TGU - Each Side

Fun 4 2day 082310

AMAP 15 Minutes
20 Swings
5 Snatch Left & Right
20 Swings
5 Jerks Left & Right

Fun 4 2day 082310

Tabata 2 X threw 60 Sec Each
Swing
Squat Flip Clean
Mountian Climbers
Swing
Press Left & Right
Push Press Left & Right

Fun 4 2Day 082210

One Minute 25 Swings
One Minute 20 Swings
Alternate Style
RKC Swing
WKC Swing
2 KB Swing

Fun 4 2day 082110

Ladders to 3 & or 5 15 Minutes
Reverse Lunge
Clean
Press

Fun 4 2day 082010

60 Second Intervals
Leap Frog
Swing or Run
Halo
Swing or Run
Around the World
Swing or Run
Figure 8’s
Swing or Run
Burpee
Swing or Run
Rest & Repeat

Fun 4 2day 081710

Practice: Squat Flip Clean

5 X Alternate Sides
50 Swings
5 Reps on Individual Limb
R One leg Dead Lift
L Clean & Press
L One leg Dead Lift
R Clean & Press

On the Minute Swings
Hot Potato Twist

Fun 4 2day 081710

20 Min AMAP
20 Swings
15 Push Ups
10 Goblet Squats
5 Pullups
3 K2E

Fun 4 2day 081610

Every 5 minutes – 4 rounds
50 Swings
5 Reps: R-RDL & L Snatch
50 swings
5 Reps: L-RDL & R Snatch
2 Rounds
50 Swings
5 Reps: R-One Legged Dead Lift & L Snatch
50 swings
5 Reps: L-One Legged Dead Lift & R Snatch

Fun 4 2day 081310

3 X
5 Pull Ups
5 USA Dips
5 Chip Ups
5 USA Push Ups
25 Swings

Every 35 Seconds 15 Swings – 25 X

100 WKC Swings – no break

Fun 4 2day 081210

AMAP 30 Min
5 Pull Up
5 Ring Dips
5 Pistols
25 swings

Fun 4 2day 081110

Every 5 minutes – 7 rounds
50 Swings
5 Reps: R-One Legged Dead Lift & L Snatch
50 swings
5 Reps: L-One Legged Dead Lift & R Snatch

Fun 4 2day 080910

5 X 5 DO ALL BEFORE MOVING ON
1 One Legged Dead Lift & Snatch 20 swings
2 One Arm Row & Press
3 Pull Ups & Push Ups – Ring Dips – 20 swings

Fun 4 2day 080810

1,100 Swings
Play on USA in between swing sets

Fun 4 2day 0807710

30 Second Intervals All Reps in time 7 Sets
1) 8 Cleans Right (2) 8 Cleans Left
(3) 8 Snatch Right (4) 8 Snatch Left
(5) 8 Long Cycle Push Press Right (6) LCPP Left
(7) 25 Swings – Rest 30 Sec Repeat

Fun 4 2day 080610

30 Sec Intervals – 30 sec rest after each set
1) Swing
2) Squat, Swing
3) Around the World, Squat, Swing
4) Clean & Press ea. Arm 30S, AtW, Squat, Swing
5) Row, ea. Arm 30S, C & P, Atw, Squat, Swing
60 Seconds Rest
1) Swing
2) Swing, Squat
3) Swing, Squat, Push Up
4) Swing, Squat, Push Up, AtW
5) Swing, Squat, PU, AtW,C & P
6) Swing, Squat, PU, AtW, C & P, Row
60 Seconds Rest
1) Swing
2) Swing, Squat
3) Swing, Squat, AtW
4) Swing, Squat, AtW
5) Swing, Squat, AtW, Snatch 15S
6) Swing, Squat, AtW, Snatch 15S, Row 15 S
7) Swing, Squat, AtW, Snatch 15S, Row 15 S, Bird Dogs

FUN 4 2DAY 080510

As Quickly as Posible W/out Hitting Failure
500 Swings mixed in with
Clean & Press Ladders-5 rungs
Cleans
Press
Goblet Squats

FUN 4 2DAY -80410

Start with hand up next for 30 -40 WKC Swings in movement
40 Sec Work 20 Rest
Swing L & R
Overhead lunge left
Swing R & L
Overhead lunge right
Swing L & R
Kneeling windmill left
Swing R & L
Kneeling Windmill right
Swing L & R
Getup to palm Left
Swing R & L
Getup to palm right
Swing L & R
Full Getup left
Swing R & L
Full Getup right
Swing As Many as Up too

FUN 4 2DAY 080310

400 swings
2 KB Jerk Weight Ladders Up ASAP
10R26, 35, 44# –

Down ASAP 44# 7R, 35# 10 R- 26# 10R

Fun 4 2day 080210

1000 swings
Double, WKC, RKC, Ladders & Timed sets

Warm Up 5 X each Side - Alternate
Hang Snatch
Overhead Squat
Front Squat
RDL
Row
Windmill

5 Min each
30 sec work – 30 rest
35 sec work – 25 rest
40 sec work – 20 rest
Press Ladders to 3 X 5
3 min work
40 sec work – 20 rest
35 sec work – 25 rest
30 sec work – 30 rest
25 sec work – 35 rest
20 sec work – 40 rest

Fun 4 2day 080110

Happy Birthday Clay
3X 180 S (30 R) 2KB Bottoms Up LongCycle Push Press 30 S, Rest
1X 120 S (20 R) 2KB LC Jerk 60 S rest
2X 60 S (10R) 2KB LC Jerk 60 S Rest
2X 30 S (16R) 2 KB Jerk 30S Rest

600 Swings RKC & WKC