FUN 4 2DAY 123010

Thanks Mike Stehle

AMRAP in 30 minutes Complete One Side 1-7 then Other Side:
Do Not Put the Bell Down except for Body Weight Movements
1. Swings 7Reps
2. Push ups or Ring Push ups 7R
3. Cleans 7R
4. Front Squats 7R
5. Push Press or Jerk 7R
6. Rows 7R
7.Two Step Toe Touch 7 – Alternate Sets All Head & Feet

Rest As Needed

15 Seconds Work – 15 Rest 20 minutes
Pull Ups – Rows
USA Push Ups
Goblet Squats
Swings

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5 Sets L&R: 1) Press 2 reps– 10 slow walk in OH position– 3 reps
2) 5 Goblet Squats
THEN CONTINOUS MOVEMENT USE ONE KETTLEBELL
60 Seconds 4Reps :½ Burpee–Swing/Squat–Deck Squat–3 Swings
Rest 15 Seconds Repeat 5 X

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Practice Windmills

WKC
Jerk
Press

Tabata : Figure 8's, Push Ups, toe 2 TOuch, Swings

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All Universal Strength Apparatus
3 sets, stop short of MMF

Ball Squat With Front Press
Supported Squat w/ Row
One Arm Thruster
Bent Over Mule Kicks W/ RDL

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10 Reps 2X Cleans
5 Reps 2X
Front Squat into Press, RDL
Figure 8, Around the World, Hallo

Go Heavy Kettlebell
4 Ladders – 5 Rungs Cleans
1 Ladder – 5 Rungs Dirty Cleans

Body Weight
100 Narrow Squats, 100 Wide Squats, 70 Calf Raise, 25 Back Ext, 30 2 step toe touch

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10 Rounds

15 RKC Swings
10 Jerks - 5 R - 5 L
5 Pull Ups

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75R Narrow Squats
75R Wide Squats
20R Stiff Leg Dead Lift
30R Alt Two Step Toe Touch
1 Ladder X 10 Rungs Step Ups
5,10,15,15,10, 5 R 1 Leg Toe Press
5 X 5 Bow Lunge F & D
25R Criss Cross
15R Chair ½ Bridge

Fun 4 2Day 122010

NON STOP Joint Mobility Intensity is a 6-7, Kettlebell 7- 8, Body Weight 8- 9

Joint Mobility
Neck, Traps, Shoulders, Elbows, Wrists, T-Spine, Lumbar, Hips, Knees, Ankles

Kettlebell:Swing, High Pull, Goblet Squat, Thruster, Cleans, Jerk, Snatch,
Drop Lunge, Row,

Body Weight: Wide Grip Pull Ups, Incline Push Up, Close Grip Chip Up, Ring Dips, Side To Side Pull Ups, Dive Bomber, Commando Pull Up, Side to Side Push Up, Wide Grip Rows, Plyo Push Up, Close Grip Rows, Pseudo Planche Push Ups

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A. Skill – Press 2-4 reps
1. Normal
2. Bottoms Up
3. KB Forward
4. KB Backward

B. WOD 2-5X

1. 60 Seconds Right Hand Up
A. From Overhead Lunge go to Get Up T into Windmill
B. From Kneeling Clean & Press into Windmill
C. Sit Threw & Back Up to Windmill into C & P & repeat

2. 30 Seconds Windmills Right Hand

3. 60 Seconds H2H Swings

4. 60 Seconds Left Hand Up
A. From Overhead Lunge go to Get Up T into Windmill
B. From Kneeling Clean & Press into Windmill
C. Sit Threw & Back Up to Windmill into C & P & repeat

5. 30 Seconds Windmills Left Hand

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Universal Strength Apparatus 15 Minutes
Drop Lunge
RDL
Front Arm Circle
Reverse Fly
Shoulder Flex
Outward Rotation
Biceps Curl
Tricep Press
10 Minutes
BU Clean, Front Squat, Press

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25 Ring Rows
25 SDHP
25 push-ups
26 jump sq
25 floor wipers
25 SDHP
25 push-ups
24 Susp Squat Jumps
25 Floor Wipers
50 KB C&J
25 Suspended Tucks

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WKC Cleans - 6 minutes
RKC Swings - 15 Reps 3X

AMRAP 15 - 25 minutes
5/5 Jerks or Push Press
5-7/5-7 - Bulgarian Squats or Suspension or Pistols
5 Pull ups or 10 Ring rows
10 Suspension Tucks or 24 Mountain Climbers

Fun 4 2day 121210

1) Clean & Press - Alternating Hands for Three Minutes
2) Clean & Press Each Side 35 Seconds - 25 seconds rest on second hand go into 25 seconds Tactical Lunges - for Six Minutes
3) Clean & Push Press (35 Seconds)
H2H Swings ( 25 Seconds)
Clean & Push Press Other Hand ( 35 Seconds)
RDL Alternate Legs ( 25 Seconds)
Six Minutes

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Practice: Jerks & Split Jerks

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2 KB
Jerks & Snatch
Renagade Rows into Clean & Thruster

Fun 4 2day 120810

50 Reps
Air Squats
Push Ups

Constant Movement for 30 Minutes
Left Arm Clean & Press into
Right Leg RDL into
Left Hip Flex into
Right Leg Rear Lunge
Right Arm Clean & Press into
Left Leg RDL into
Right Hip Flex into
Left Leg Rear Lunge
Ladders to 5
& 5 X 5
Increase Weight if posible

Fun 4 2day 120810

2KB 90 Seconds work 30 Rest
Ren - Rows
Squat Thrust
Burpee
Front Squat
Thruster
Clean
Press
Jerk
Snatch
Swing

How to Stop Eating Junk Food | Mark's Daily Apple

How to Stop Eating Junk Food | Mark's Daily Apple

FUN 4 2day 120610

Practice
Get Ups & Windmills

Mobility Drills - Head 2 Toe

Fun 4 2day 120510

Stacking: Reps stay as -written
Non Stop except H2O
Press L & R – 3 Reps
Press, Rear Lunge - 5 reps
Press, Rear Lunge, Clean – 7 Reps
Press, Rear Lunge, Clean, Swing – 10 reps

Jerk – 10 Reps
Jerk, Snatch – 7 Reps
Jerk, Snatch, Clean – 10 Reps
Jerk, Snatch, Clean, Swing – 7 Reps
Jerk, Snatch, Clean, Swing, Push Press 10 Reps

30 Seconds Each Movement
Swing (RKC)
Swing, Goblet Squat
Swing, Goblet Squat, Burpee
Swing, Goblet Squat, Burpee, Pull Up