Fun 4 2day 093010

3 min each hand – 30 sec reset
72 Jerks
84 Snatches
100 Swings, WKC, RKC, H2H, RKC (3.5 min)

Fun 4 2day 092610

Non Stop Snatch Left & Right
.5 Minute
1 Minute
1.5 Minutes
2 Minutes
1.5 Minutes
1 Minute
.5 Minute

20 Minutes
1-5 Pullups - Rows
3-10 Pushups- Dips
5-15 Squats - Lunges

Fun 4 2day 092510

5 Rounds – 5 Reps
Pull-ups
RDL
Ring Dips
Pistols
Decline Ring Push Ups
10 Reps Jerks

Fun 4 2day 092310

All Double Kettlebell – 30 Sec work – 30 rest
5 rounds
Snatch
Clean & Push Press
Thruster
Clean & Squat
Squat Thrust-Renegade Row Pushup W/ Dead Lift

Fun 4 2day 092110

Timed Ladders Long Cycle Push Press Right & Left
1 Minute
1.5 Minutes
2 Minutes
2.5 Minutes
3 Minutes

Fun 4 2day 092010

2 X

1 TGU 20 Swings L & R
2 TGU 15 Swings L & R
3 TGI 10 Swings L & R

Fun 4 2day 091810

25 Minutes AMRAP
20 Swings
10 Cleans
10 Snatch

Fun 4 2day 091710

Two Minutes Work EA Arm / 60 Sec Rest
Three Rounds
Press 9 RPM
Clean ( 2 X) 12 RPM
Long Cycle Push Press 7,5 RPM

Fun 4 2day 091610

6 min Jerks
6 min Snatch

16 RPM

Fun 4 2dat 091410

WKC 2 KB 3 sets each Exercice, what ever Load & Level is needed

1) Press
2) Clean
3) Push Press

Fun 4 2day 091210

Ladder AMRAP in 20 Minutes
10 Swings
5 Squats
3 Push Ups
10 Figure 8’s
5 Clean – Other KB in Hang Position
3 Press – Other KB in Rack Position

Fun 4 2day 091110

Tabata
1-8 Snatch Lunge,
9- 16 Long Cycle Push Press,
17 -24 Thruster, & Break Dancer,
24–32 Swing

Fun 4 2day

1 ladder to 5
One leg Dead Lift
Windmill

Clean/ 1/2 Snatch/ Long Cycle Push Press

Fun 4 2day 090910

Ladders to 5
RDL
Thruster
Snatch
Clean & Press 2X
100 Swings

Fun 4 2day 090810

TABATA
1-8 Snatch^Lunge Air Squats
9-12 Press
13-16 Push Press
17-24 Dirty Cleans
25-28 Burpee
29-30 " MT " Climber

Fun 4 2day 090610

Snatches & Jerks

Fun 4 2day 090519

Push Press
Half Snatch
Long Cycle Push Press

Fun 4 2day 090310

Weighted Ladder 5 Reps - 5 Sets
30 Seconds Each Side
Long Cycle Jerk
Rest 2-3 Minutes

5 X 5
30 Seconds Each Side
Long Cycle Push Press

Fun 4 2day 090210

5 X 5,,All one side then the other
One Leg Dead Lift - Windmill

Fun 4 2day 090110

Press
Push Press
Long Cycle Push Press