FUN 4 2DAY 121311

Every Two Minutes
5 R. Burpees
5 R.ES Snatch or High Pull
15 R. Mountian Climbers Alternate sets on USA
20 R. Swings

FUN 4 2DAY 120611

Every Three Minutes
1 GU with WM Left & Right
35 HEAVY SWINGS
Should have 40-50 Seconds Rest
More then THat,you're doing GU & WM Too fast
Not enought rest, cut back on Swings

FUN 4 2day 111511

Mobility Monday!!
Head to Toe 15-20 Minutes Joint Mobility Work
5-10 Minutes Power Wheel

FUN 4 @day 111111

Ladders & Timed Sets
Flow Threw Movements

RDL
ROW
CLEAN
PRESS

FUN 4 2day 111011

Practice
Pistols - Press - Pull Up - Swings

FUN 4 2day 110911

5 Reps – 2 Sets
One Leg Dead Lift
Jerk
Front Lever Pull Up
Rest As Needed
TABATA
4X Bear Squat
6X Low Cossack Lunge
5X Crab Lift
5X Quad Press
Rest As Needed
5 Reps - 5 Sets Non Stop Left & Right
Snatch

Fun 4 2day 110811

30 Seconds Work - 30 Rest
SDLHP or Clean
Jump Rope
Swing
Air Burpee W/ Stretch or MT Climber
Run
Rest One Minute

FUN 4 2day 110711

5 Get Ups Left & Right
Stacking Left & Right 3-5 reps
Press
Lunge
Snatch
Clean

FUN 4 2DAY 110411

10-8-6-4-2 Reps AFAP!
Pistols
One Arm Rows
Leg Curls
Push Up Hip Flex

Use USA & or Power Wheel

FUN 4 2DAY 110311

5 Reps 2 X
One Leg Dead Lift
One Arm Bench Press
Pull Ups
Roll Outs

50 Snatch 25 L & R

FUN 4 2DAY 110211

45 Minutes Joint Mobility
Heavy Emphasis on Get Ups

FUN 4 2DAY 110111

3-5 Ladders - 3-5 Rungs
Dirty Clean into Jerk of Push Press

Fun 4 2day 103011

45 Minutes Husky Run
90 Minutes Wood Chop - Ax Chop

FUN42DAY 102911

20 Seconds Work - 10 Seconds Rest
1)4X Air Squat
2)4X Star Jumps
Alternate 3 & 4 - 2X@
3) Air Burpee W/ Stretch
4) Burpee
Alternate 5 & 6 - 2X@
5) Gladiator Complex
6) Mountain Climbers
7) 8X Alternate Left & Right
Drop Lunge With Hip Flex & RDL

FUN 4 2DAY 102811

Five Ladders - Five Rungs
Clean & Jerk

FUN 4 2DAY 092611

Every 2 Minutes – 10 X
5 Pull Ups or Chin Ups
Single Leg Dead Lift into RDL
One Minute Rest

Every 90 Seconds 10 X
15 Swings Left & Right

GO Heavy --Weight Pull Ups---Heavy Swings
go lighter if you have to for a set or 2.

FUN 4 2DAY 092011

Birthday WOD 15 Min- 15 Sec
Left & Right
7 Jerks
7 jerks, 10 Snatches
7 Jerks, 10 Snatches, 12 Cleans
7 Jerks, 10 Snatches, 12 Cleans, 15 Swings
7 Jerks, 10 Snatches, 12 Cleans, 15 Swings, 10 Push Press
70 Jerk
80 Snatch
72 Clean
60 Swing
20 Push Press
1 rep every 3.029 seconds

FUN 4 2DAY 083111

2 Sets – 5 Reps Left & Right
1. A) One Leg Dead Lift
2. A) Clean And Press
3. A) 5R Goblet Squats
4. A) 25R RKC Swings
30 Second Rest Each Set
ON THE MINUTE 16 X
1. B)Snatch 5/5 Reps
2. B)Goblet Squat 5 Reps
1. C) ON THE MINUTE 25R RKC SWING 4 X
25 Minutes; Rest @ A Only, Go Right into C after B is Completed.

FUN 4 2DAY 083011

40 Minutes Joint Mobility

FUN 4 2DAY 082911

35 Minute WOD
20 Reps-60 Seconds- Bottoms Up Cleans Left & Right
10 Reps – 60 Seconds -R.D.L. Left & Right
5 Reps – 30 Seconds B. U. Front Squat Left & Right
Rest 60 Seconds
10 Reps- 60 Seconds- Halo Left & Right
10 Reps – 60 Seconds Press Left & Right
Rest 60 Seconds
3 Reps- 90 Seconds- Get Up- Left & Right
Rest 60 Seconds
Every 2 ½ Minutes – 8 Rounds
5 Reps- Pull Ups, Chin Ups, Ring Rows
10 Reps- Jerk, Push Press ( 5 L & R)
15 Reps- Swings, RKC or WKC ( Alternate Rounds L & R)
20 Reps- Mountain Climbers
30 Reps- Jump Rope

FUN 4 2DAY 082811

90 Min Husky Trail Run

FUN 4 2day 082611

One Minute Intervals Alternate Each Minute
3 X Left & Right Then 60 Seconds Rest
Clean 20 RPM
Clean & Press 10 RPM
½ Snatch 18 RPM

FUN 4 2DAY 082411

2 Ladders 5 Rungs- Left Side then Right Side
1) Pistol With RDL
2) Row Pull with One Arm
3) Push Up with One Arm

Increase difficulty elevate feet for #2

FUN 4 2DAY 082211

ALL 30 Second Interval Unless Noted
A) 3 Minutes 2 Kettlebell –Alternating Sides
Press
Gorilla Cleans
RDL
Tactical Lunge
Swing – 60 Seconds
Rest 60- 90 Sec
B) 4 Minutes
Left Side Then Right Side – Each Movement Before Moving on
Clean & Jerk
Figure 8 – 60 Seconds
RDL
Drop Lunge
Rest 60-90 Seconds
C) 5 Minutes – All the way threw One Side then Other
Snatch
Clean
Front Squat
Push Press or Jerk
Swing
Rest 60-90 Seconds
D) Pick A-B or C

FUN 4 2DAY 081511

40 Min Epic Warm Up & Mobility
5 Sets
3 Reps Press
3 Reps Push Press
3 Reps Jerk
all One side then the other

FUN 4 2DAY 081311

90 Min Walk - Lunge - Jog - Run- Sprint

15 Min AMRAP
7 Reps Goblet Squat
1 Ladder 3 Rungs Clean & Press (2 Rounds) 0 Balance C & Jerk
5 Pull Ups --add Weight

FUN 4 2DAY 081110

5 X Rest at End "if" Needed
1 Clean, 1 Press Left & Right, 1 Front Squat
1 Clean, 2 Press Left & Right, 2 Front Squat
1 Clean, 3 Press Left & Right, 3 Front Squat
1 Clean, 4 Press Left & Right, 4 Front Squat
1 Clean, 5 Press Left & Right, 5 Front Squat
30 WKC Swings - 15 Left & Right

FUN 4 2DAY 081011

Double Ketttlebell From Rack Position:
1) Drop Lunge While Opposite Hand Press Over Head
10 Reps Alternate Sides.

2) 1/2 Halo into Wood Chop Lunge
10 Reps Alternate Sides

3) Renegade Rows
10 Rows- 5 push Ups

4) Floor Press with Windshield Wipers
10 Reps

FUN 4 2DAY 080911

Practice!!!
2 Hours Mobility Drills

FUN 4 2DAY 080811

20 min AMRAP or
15 Min with 25 Swings on the Min for 10 Min

1 Clean & Press –Right
1 Goblet Squat
1 Clean & Press – Left
1 Deck Squat with Thruster
2 Clean & Press –Right
2 Goblet Squat
2 Clean & Press – Left
2 Deck Squat with Thruster
3 Clean & Press –Right
3 Goblet Squat
3 Clean & Press – Left
3 Deck Squat with Thruster
5 Pull Ups

FUN 4 2DAY 080411

15 Minutes Practice
Any How Squat 1 X then Two & Three Reps Left & Right into
1 Windmill & Get Up Left & Right

Ladders to 3 & 5 Rungs –15 Minutes
RDL
One Leg Dead Lift
One Leg Dead Lift With Clean
One Leg Dead Lift With Clean & Press- Flex Hip on Opposite Side

FUN 4 2DAY 080311

On The Minute. Left then Right Side.
3 Reps, 4 Reps, 5 Reps Then Move to Next Movement
One Leg Dead Lift
One Leg Dead Lift With Clean
One Leg Dead Lift With Clean & Press- Flex Hip on Opposite Side

FUN 4 2DAY 073011

8-12 Reps -3 X

Face The Wall Squats
Halo Twist
Push Ups into T- Stand
Hip Cross Overs
Side Bridge Lift
Back Bridge Lift

FUN 4 2DAY 072911

Every 2 Minutes - 5 X
5 Tactical Lunges - Alternate Left & Right
5 Clean & Press - Alternate Left & Right
-Can do Bottoms Up on C & P

Rest

Tabata Swings 20 X
Mix Swings Up

FUN 4 2DAY 072811

20 Second Interval on USA Non Stop for 15 Minutes
Legs
Push
Pull

Rest 3-5 Minutes

20 Second Intervals WKC Lifts Non Stop for 15 Minutes
Swing
Clean
Jerk
LC Jerk & Push Press

Fun 4 2DAY 072711

60Sec Tea Cup
60Sec Hula Hoops
60Sec Waist Twister
90Sec Neck Circles add Shoulder Shrugs
90Sec Squat W/Ext Reach & OHS
60Sec Cat W/Child’s Poise
60Sec Down Dog Up Dog
60Sec Hip Cross Over
60Sec Scorpion
60Sec Rotational Frog Planks
120Sec Hip Lift Reach – Alternate Sides

FUN 4 2DAY 072611

15 Min – USA Work Out
20 Sec Work – 20 Rest – add 20 sec each Set, Non Stop
1)Pull Up - Rest
2)Squat, Push Up – Rest
3)Chin Up, Pistol L. , Pistol R – Rest
4)Dips, Squat W/ Pull, Row, Bridge Press, Rest
5)Pistol W/ RDL L., Pistol W/ RDL R., Dips, Row, Push Up, Rest
6)RDL L, RDL R. , Pistol L, Pistol R, Push Up, Row, Rest
7)Squat W/ Pull, Bridge Press, Pistol L., Pistol R, RDL L., RDL R., Dips, Pull Up, Rest
8)RDL l, RDL R., Pistol L., Pistol R., Dips, Chip Up, Push Up, Bridge Press- Rest

Fun 4 2day 072511

40 Sec on 20 off: Dirty Clean-Front Squat-Push Press; Swings; Bupees; Knees 2 Elbows or Bird Dogs in 6 -8 rounds

FUN 4 2DAY 072411

75 Min Brisk Walk -Run - Jog

FUN 4 2DAY 072311

15 Sec On – 15 Sec Off
Alternate Sides Each Set is 5 Minutes, Non Stop
1. ½ Snatch
2. Snatch
3. Dirty Snatch
Go up in Weight
4. ½ Snatch
5. Snatch
6. Dirty Snatch
7. 10 Minutes Various Swings Increase Weight

FUN 4 2DAY 072211

15 Seconds On - 15 Seconds Off
5 Minutes Each Set, Alternate Left & Right
1. One Leg Dead Lift
2. Push Up
3. Pull Up
4. Swings

FUN 4 2DAY 072111

15 Min Mobility Drills
15 Min Run/Sprint/Walk

FUN 4 2DAY 072011

15 Min Mobility
10 Min Clean & Press
Weight goes up, reps go down, 5R-3R-1R or 3R2R1R
5 Min Get Ups 1R--Weight goes up each rep

NOTHING TO FAILURE 8 or 9 out 10 effort

FUN 4 2DAY 071911

5 X 5 ---13 Minute Workout
1) Snatch & Front Squat; Alternate 1R Left & 1R Right for 5 Reps Each
REST 60 Seconds
2) Same increase Weight
REST 60 Seconds
3) Dirty Snatch & Front Squat: Alternate 1R Left & 1R Right for 5R
Rest 60 Seconds
4) Dirty Snatch & Front Squat: Alternate 1R Left & 1R Right for 5R
Rest 60 Seconds
5) 5 Snatch & 5 Front Squats Left then Right

FUN 4 2DAY 071811

10 Min TGU
10 Min Swings ---40 Sec Work, 20 Rest

FUN 4 2DAY 071711

5 Reps X 5 Sets; No rest until each set is done.

Face the Wall Squats, only KB to the ground count
Halo – both ways
Goblet Squat, Press Out, Thruster
Inverted Push Ups

FUN 4 2DAY 071411

40 Min Joint Mobility

On the Minute
Pull Up Start with One & Go to 10
Ring Dip Start with One & Go to 10
Pistol L & R Start w/ One go to 5--every thirty Seconds 2X

FUN 4 2DAY 071411

Good Quick WOD No rest 13 MIN or Break it up into
"50/50" work/rest.

One KB all the way threw

Alternate Left & Right Before moving on
1. One Hand Swing x10
2. Snatch x10
3. Clean + Press x5+5
4. Front Squat, x5
5. One Hand Swing x10
6. Clean and Press x5+5
7 Snatch x10
8. Reverse Lunge x5
9. Row x5
10. One Hand Swing x10
11. Snatch x10
12. Clean + Press x5+5
13. Clean + Front Squat, x5

FUN 4 2DAY 071211

30 Min Joint Mobility-Yoga Spinal Curves
20 Seconds Left Hand – 20 Seconds Right Hand, NO REST
3 Sets / 5 Reps ½ Snatch
3 Sets / 6 Reps ½ Snatch
3 Sets / 7 Reps Snatch
3 Sets / 8 Reps Snatch
REST AS NEEDED
3 Ladders/3 Rungs Windmills L & R
With 8 Pull ups after each Ladder- Chin ups on 3rd

FUN 4 2day 071111

30 Min Mobility --Warrior Series


On the Minute 25 Swings for 20 Minutes
1-4Min RKC Swing
5-8Min 10L-15R, Alt 15L-10R
9-12Min H2H
16-20Min 2KB

FUN 4 2DAY 071011

90 Min Trail Running

FUN 4 2DAY 07

A1: Seesaw Press – 2S x 6&9 R
A2: 2KB Jerk - 2 x 16
A3: Plyo Push Up - 2 x 10
90 sec rest
B1: Goblet Squat - 2 x 10
B2: Jump Squat - 2 x 10
60 sec rest
C1: 2KB Row - 3 x 8,9 &10
C2: Ballistic KB row- 3 x 20
D 2KB Swing to High Pull - 4 x 30 sec
45 sec rest
E1USA Plank Walk 2 X 30 sec.w/ 30 sec rest
E2 Pull Up 2 X 30 sec w/ sec rest

FUN 4 2DAY 070811

10 Minutes Non Stop
10 Squat Flip Clean
10 Cleans Left & Right
10 Snatch Left & Right

FUN 4 2DAY 070611

Practice Day
Windmills
Sotts Press --
Work Your Way From Bottom Up To Standing & Back Down

Fun 4 2DAY 070611

10 Min Mobility Drills
One Kettlebell
All Reps 1 Side then Other ,,except Alternating Jumps
Each Set Back to Back Non Stop 3 Sets
1 A. Clean & Press 6 R – 8 R
1 B. Jerk 6 R & 20 R
90 Second Rest
2 A. Alternating Drop Lunge 6 R & 8 R
2 B. Plyo Split Jumps @leg 8 R & 10 R
45 Second Rest
3 A. Pull Ups 10 R & 10 R
3 B. Push Up 20 R & 20 R
45 Second Rest
Snatch 30 Seconds 4 X

FUN 4 2DAY 070511

30 Minutes Mobility Drills, Yoga

FUN 4 2DAY 070411

10- 12 Min Mobility Drills

All Into Lunge into Standing Position
40 Sec Work – 20 Sec Rest

6 Min: Rocking Chair W/ Kettlebell
Alternate Feet & One Side Full 40 Sec

5 Min: Dirty Clean, into Thruster
Alternate Feet & One Side Full 40 Sec

4 Min: Swings

NON STOP 15 MIN WORK

FUN 4 2DAY 070111

5 Reps Left & Right
2 X
1) Clean
2) Clean & Press
3) Clean & Press, Clean & Drop Lunge
Rest 60 Seconds
2 X
4) Dirty Clean
5) Dirty Clean & Press
6) Dirty Clean & Press, Clean & Drop Lunge
Rest 60 Seconds
1 X
7) Snatch
8) Snatch & Press
9) Snatch & Press, Snatch & Drop Lunge

FUN 4 2DAY 063011

10 min Joint Mobility
5 Reps, 5 Sets
A 3X---B 2X

A.
Continous Movement
Ren. Row
Goblet Squat
Press Out
Plank/ Tricep Press
Deck Squat
Thruster
Pull Up

B.
Inverted Push Up
Deck Squat
Thruster
Goblet Squat
Press Out
Plank/ Tricep Press
Pull Up

Fun 4 2day 062911

10 Min Joint Mobility
30 Min Run, Run with Max to Fire Hydrant, stop, Run as soon
as posible to the next fire Hydrant

FUN 4 2day 062811

5 sets 5 reps, if possible increase tension or weight each round
Tension= Knees to Chest or L Hang
1) Pull Up
2) Ring Dip
3) Suspended Bulgarian Lunge – Left & Right
============================================================
Couplet Back to Back
Snatch : Left & Right 10, 9,8,7,6,5,4,3,2,1
Burpee: 2,4,6,8,10,12,14,16,18,20

FUN 4 2DAY 062711

15-20 Min
Do Not Put the Kettlebell Down in the middle of a round.
You can Increase Weight
7/10 On Effort
You Pick Ladders & Rungs
Alternate Sides
One Leg Dead Lift
Clean
Press
Bent Over Row

FUN 4 2DAY 062611

20 Minutes Joint Mobility,,Universal Strength Apparatus & Yoga

5X 1R, 2X 5R, 1X 8R, 1X 7R . Non Stop
Inverted Push Up, RDL, Deck Squat, Thruster, Pull, Triceps Push Up.

FUN 4 2DAY 062511

10 Minute Warm Up
20 Minutes Form Run Intervals-Pose Method
20 Minutes Joint Mobility
Practice Sotts Press
5 Goblet Squats 5 X with 20, 25, 30, 40 & 50 Swings

FUN 4 2DAY 062411

20 Minutes Joint Mobility
Where Ever you can comfortable start 6/10 ( effort scale)
add 15 seconds each round building up to 9/10, go back down
1) 1rep, Over Head Squat into Glute Activation Lunges, Alternate Sides, OHS after each GAS
2) Ring Rows
3) Walking Plank into Push Up & Ren. Row, Alternate Down Arm on WP.

FUN 42DAY 062311

20 Minutes Joint Mobility, Yoga Sun Wind Series
5 sets-5 reps Left & Right; Complete each Movement B4 Moving On.
1) Snatch
2) Jerk
3) Clean
REST AS NEEDED
4) 6 sets 25 reps Swings
5) 4 sets 15 WKC Swings – 2 sets 20 WKC Swings
REST AS NEEDED
Back to Back 5 reps – 5 sets
6) Overhead Squat & L Hang Chin Up

FUN 4 2DAY 062211

40 Seconds On 20 Seconds Rest 7/10 on Effort
BODY WEIGHT
Inverted Flyer's L & R
Hand Walks
Up Dog-Down Dog
Leg Cross Over -Both Ways L & R
Glute Bridge L & R
Child's Pose - Knee Bent Hip Ext 1 to 2
Standing Hip Open into Gate L & R
Glute Activation Lunges -Alternate L & R
Plank w/ Hip Rotation
I-Y-T-W-O 5-10 sec -2-3 reps
Push Up - Leg Raise
Side Plank L & R

Fun 4 2day 062111

Several Kettlebells or Dumbells

15 minutes Joint Mobility
15 minutes Practice Windmills
Varies Windmills
Weight Over Head
Weight in Bottom Hand or Ground
Both
From Get Up
Keep things Balanced Left & Right

Fun 4 2 Day 062011

1-4 Kettlebells

Warm Up : 15 Minutes of Joint Mobility--Emphasis on Hips

Go Heavier each Round if Form Allows
5 Reps Right & Left, As Quickly as Possible Rest @ End
Try for 5 Rounds
1) 1/2 Snatch
2) Jerks
3) Row
4) Get Up- 2 Reps Each Side



Cool Down: Yoga - 15 minutes
1.Easy seated position (Sukasana)
2.Spinal Twist
3.Table Pose alternating with the Cat Pose
4.The Sunbird Pose
5.Child's Pose
6.Downward Facing Dog (Odhomukha Szannana)
7.Standing Forward Bend (Uttasana)
8.The Mountain Pose (Tadasana)

FUN 4 2day 061811

15 minutes Warm Up: Windshield Wipers, Scorpion, Cat, Up & Down Dog, Inverted Hamstring, Leg Pumps, Hand Walks, Forward Lunge/forearm to instep, Backward Lunge w/ Twist, Pull Ups, Ring Dips

WOD: 30 Second Intervals All Bottoms Up:
1 & 4) 2X - 2 & 3) 3X- Rest 60-90 Sec after each group.
Complete in order before moving on.

1 A) Snatch Left & Right
B) Clean, Left & Right
C) Figure 8 to Press (60 Seconds)
2 A) Front Squat Left & Right
B) Swing Hand 2 Hand ( 60 Seconds)
C) Long Cycle Jerk Left & Right
3 A) Swing
B) Goblet Squat
C) Deck Squat to Thruster
4 A) Inverted Push Up
B) Deck Squat w/ Thruster
C) Goblet Squat
D) Swing H2H (60 Seconds)

FUN 4 2DAY 061711

Active Recovery Day
20 Minutes Spinal Curves Yoga
Big 12 Movements

FUN 4 2DAY 061611

4 Kettlebells, one pair & 2 More Heavier Bells.
Warm Up: 10 Minutes Joint Mobility
Practice : 2 KB Snatch, Forward Lunge with -same side- Snatch, Halo, Cleans, Round the Worlds, Figure 8 to Snatch: Increase Weight as you PRACTICE
WOD: 1 Ladder w/ 5 Rungs, Clean & Press

FUN 4 2DAY 061411

20 Minutes Joint Mobility

One Kettlebell
15 Seconds on 15 Seconds Off
10 Rounds
Alternate Sides, KB never is put down
Clean & Press

Fun 4 2day 061411

20 Minutes Joint Mobility - Warrior Series
Universal Strength Apparatus - Plyo Box - Kettlebell
30 Seconds On - 30 Seconds Off
(USA)Jack Knife with Push Up 2 X
(USA) Hamstring Curl 2X
Knee Drops 2X
Elevated ½ Bridge
(USA) Decline Push Up
(USA Pull Up
(USA) Row
Swings 10X

FUN 4 2DAY 061211

Mobility Drills 30 Minutes!

FUN 4 2DAY 061211

USA, Plyo Box, Mat
10 Reps -L&R- of 5 Yoga moves with Body Weight moves hitting all 7 Basic Movements. Basic moves are 5-7 reps.
1) WARRIOR II (2) EXTENDED SIDE ANGLE (3) TWISTED CHAIR (4) BOW POSE (5)EAGLE POSE
1) SQUAT (2) PULL (3) LUNGE (4) BEND (5) PUSH (6) TWIST (7) GAIT

FUN 4 2day 061111

10 Minutes Joint Mobility Work
3 Kettlebells & USA
5 Reps - 5 Sets
PULL: w/ 2ndary motion;L Sit, K2E, F2Bar, Frog
PUSH: w/ 2ndary motion; Feet in USA, Plyo, K2E. Lateral Reach
PISTOL: w/2ndary motion; Hip Ext, Hip Flex, Jump, Calf Raise
3 sets- DIPS w/SQUAT
SNATCH: Go Up in Weight 1st 3 sets & stay here sets 4 & 5
RUN 1/3 mile

ACTIVE RECOVERY THEN 50 SWINGS & 150 VARIOUS 2 HAND SWINGS

Fun 4 2day 061011

Practice
Snatch to Catch

Fun 4 2day 060911

10 Min Mobility Drills
Practice:
Deck Squats & Pulls on the Bar
Halo, Squat W/Halo
Any How Squat
Overhead Squat
Wind Shield Wipers
Alternating Floor Press
Inverted Push Up

Fun 4 2day 060811

20 Min Mobility – Warrior Series
5 X 5
2KB Bottoms Up Clean, Front Squat, Press
RDL into 1LDL
Inverted Push Up

Fun 4 2day 060711

20 Minutes Mobility Drills Sun Wind Yoga Series
Use Two different weight bells:
1-2 & 3 in order Alternate Weight in Hands W/each set. So its actually 6 L & 3 Rungs
4 & 5 Five Reps
3 Ladder – 3 Rungs
1. 2 KB Press
Hanging, Alt Hands
Hold in Rack , Alt Hands
From Rack Press

2. 2KB Cleans
Hanging, Alt Hands
Hold in Rack , Alt Hands
3. 7 Reps Bent Over Row

4. 5 Reps -2 sets Skin the Cat -1/2
5. 5 Reps – 2 sets Deck Squats

Fun 4 2day 060611

Mobility Monday
4 Times Threw From Head to Toe
Try to use a different movement.
2 -3 Movements Per Round
Start at your Head & work Your way down to your feet.

Practice TGU with Windmills

Fun 4 2day 060511

Whole Workout Focus on Form - Hit 7 Movement Plans
1. 10 Minutes Mobility Drills
2. 7 Minutes 2KB – Non-Stop 5-10 Reps
3. 5 Minutes U.S.A.- 10-15 Reps
4. 8 Minutes; KB 40 & 20 Second Sets Non Stop
Alternate Hands Every Minute
2X Long Cycle Jerk – Swing
1X Snatch
1X Combo of Jerk, LCJ, Snatch

Fun 4 2day 060311

60 - 30 Seconds Work & 0 -30 Rest
Overhead Lunge Left
Overhead Lunge Right
Swing
Kneeling to Windmill Left
Kneeling to Windmill Right
Swing
Windmill to Palm Left
Windmill to Palm Right
Swing
Palm to Back Left
Palm to Back Right
Swing
Full Get Up Left
Full Get Up Right
Swing

* Always Complete the Movement. If time runs a little
over so be it.

Fun 4 2day 060211

20 minutes of Joint Mobility Warm Up Yoga Chicks
60 Sec Work with 30 Sec Rest
Climb Up USA
Low Lunge Walk
Walking Planks
Walking Swings
Gator Walk - K2E

Fun 4 2day060111

Non Stop
60 Sec Around the World; Clockwise & Counter Clockwise
60 Sec Halo; Clockwise & Counter Clockwise
120 Sec Figure 8 with Hold
60 Sec Good Morning W/ Trunk Extension
60 Sec Windmill; Heavy Weight on Ground @ RT Foot
60 Sec Around the Lower body with Squat- Clockwise
60 Sec Windmill; Heavy Weight on Ground @ LT Foot
60 Sec Around the Lower body with Squat- Counter Clockwise
60 Sec Left Hand Swing
60 Sec TGU with Left Hand -Full 60 Sec can run into Swing time
60 Sec Right Hand Swing
60 Sec TGU with Right Hand -Full 60 Sec can run into Side Lunge time
60 Sec Alternate Side Lunge
60 Sec Snatch Left & Right
60 Sec Clean & Press
60 Sec Swing & Squat
60 Sec Deck Squat

Fun 4 2day 053111

20 Min AMRAP 5 Quality Reps
Pistol & RDL
Updog & Downdog
Pull Up & Dips

Fun 4 2day 051111

20 Minutes - 2 rounds= 6 Sets Alternate Sides

Jerk 5/6/7 Reps
Snatch 7/8/10 Reps
Clean 10/12/15Reps
Swing 12/16/20 Reps

Fun 4 2day 050911

5 Parellel Pull Ups with L Hang
1 Ladder 5 Rungs
Pistol With Row
2nd & 3rd round do Bulgarian Squats

AMAP @ 80 % Max Effort
Dive Bombers on Parellel Bars
Row on Parellel Bars go into Trap Row
Shins 2 Bar
Bird Dogs

Fun 4 2day 050811

5 Reps
Dirty Snatch L & R
All On USA
Bulgarian Squat
Pistol
Arm Blaster
1 Arm Row while other Arm Press KB Up
Rotational Cleans

Fun 4 2day 050711

20 Seconds Work Each Side - 20 Seconds Rest
5 ROUNDS
Snatch or Jerk
Press or Push Press
Split Squat
B.O.R. -COMPLEX SAME SIDE WITH SQUAT 3X
Plank - T-Stand

Fun 4 2day 050511

5 Rounds
7-10 Reps Goblet Squat
3-7 Reps Plank Row -Ren Row /out Push up
5-7 Reps 1Leg Dead Lift
5-10 Reps any Ab Movement

Fun 4 2day 050411

WKC 1 Arm Press Go Heavy (53LB) 120 Seconds both Hands
2 KB Press, Go Light (26LB) 120 Seconds

1 Arm Jerk, Go Heavy (53LB) 120 Seconds both Hands
2 KB Jerk, GO Light (26LB) 120 Seconds

Fun 4 2day 050311

Don’t Put the Bell Down
60 reps 1.A Swings
80 reps Cleans
10 reps Dirty Snatch

Fun 4 2day 042711

Hold Each Step of a TGU for about 10 seconds
Emphasis is on forcing ROM --No weight

Controlled TGU with Weight --3-4 seconds each step,
Windmill @ the Top..Emphasis is on Plant Leg Straight, Hips back!

Fun 4 2day 042611

Swings, Swings, Swings
20 Minutes

Fun 4 2day 042511

Emphasis is on shifting your body weight from one side to the other at each rep.
20-18-16-14-12-10-8-6-4-2 & back up
Air Squats
Ring Row
Push Up

Fun 4 2day 042411

1L 5R- Renegade Rows & Clean & Press
- Snatch & Front Squat
3L 3R - Combine RR & C & P with Snatch & FS
10 Rounds-On the Minute; 30 Sec of Swings & 10 Sec of Goblet or Front Squat

Fun 4 2Day 042211

15 Minutes of TGU
10 Minutes of 2 KB Tabata

Fun 4 2day 042011

15 minutes - TGU Practice

Do not put the KB down
50 swings - 5 Goblet Squats
100 1 arm swings - 10 Goblet Squats
50 1 Arm Swings - 5 Goblet Squats
100 1 Arm Swings - 10 Goblet Squats
50 Swings - 5 Goblet Squats

Fun 4 2day 041911

1 Arm Swing Ladders with Weight
15 Reps Per Arm 5 Ladders on the minute

25 Reps on the Minute 8 rounds

Fun 4 2day 041811

Left & Right Ladders
30 Second intervals with 30 Seconds Rest after Each Rung
1) Swings
2) Cleans
3) Rows
4) Push Ups
5) Press or Snatch
6) One Leg Dead Lift or Pistols
7) Snatch or Jerk
8) TGU

Fun 4 2day 041711

21-15-9 reps
Push Ups
Pull Ups
Air Squats

Fun 4 2day 041611

15 Minutes of Joint Mobility
5 Minutes USA Body Weight
30 Second Intervals – 5 Minutes Time
Left & Right –Try to keep reps the same for each side
Long Cycle Jerk
RDL
½ Snatch
Goblet Squat 1X
Push Press
Goblet Squat
Continue but 60 second intervals each side – 10 more minutes
Snatch
Drop Lunge
Press
Drop Lunge into Thruster into
Cleans on same side of rack for Thruster
Drop Lunge into Thruster into
Cleans on same side of rack for Thruster

FUN 4 2DAY 041311

5 Sets - 5 Reps
Figure 8’s, each side is One Rep
Dirty Cleans into Front Squat
Jerks

FUN 4 2DAY 041211

TGU into Windmill 10 each side
Kettlebell Burpee with 2KB Clean & Press 3 X 5
Same 5 Reps 2 Sets

Fun 4 2day 041111

Every 4 minutes
5 Reps Each Side – 5 X
Tactical Lunges
RDL
Row
B.U. Clean
Press
Rest 60 Seconds
5 Reps – 5 X
Windmill

Fun 4 2day 040911

On The Minute 10-12 X
7 USA Push Ups
7 USA Rows
Rest 60 Seconds
On The Minute 10 -12 X
7 USA Leg Curl
5 Knees to Elbows
Rest 2 minutes
10X
15 Swings
20 Second Sprint
20 Second Rest

Fun 4 2day 032511

5 & 10’s 2KB
5 Reps Snatch
5 Reps Alternate Bent Over Row Right Leg
10 Reps Cleans
5 Reps Alternate Bent Over Row Left Leg
10 Reps Front Squat
20 Swings
5 Rounds

FUN 4 2DAY031511

30 Seconds Swings
60 Seconds Wide Squats
Rest 30-45 Seconds
30 Seconds 2 KB Clean
60 Seconds Narrow Squats
Rest 30 -45 Seconds
30 Seconds Press or Jerks
60 Seconds - Burpee or Ren Row
Rest 30 -45 Seconds
repeat 4-5 X

Fun 4 2 Day 031411

40 Work - 20 Rest
All One side

Snatch
Knee Drop
Body Guards
Push Press
15 Swings – Run Down & Back Up Driveway
--------------------------------------
2 KB 20 Work - 20 Rest
5 X Each Set before next
A)Swing - Wide Squat
B)Clean - Narrow Squat
c)Press - Air Squat

Fun 4 2day 031211

30 Seconds Work - 30 Rest
One side all the way threw then the other
Thruster
Burpee
Clean & Push Press
Mt Climber
Swing

Fun 4 2day 031111

30 Minutes of Joint Mobility

Fun 4 2day 030911

2 KB 30 - 30
Snatch
Clean & Push Press
Thruster
Clean & Squat
Plank into Dead Lift

or Ladder 3-5 rungs 20 Min AMAP One side then other
RDL- Clean- Press, Front Squat - Row

Fun 4 2day 030711

Three P's Ladders 3-5 rungs AMAP 20 Min
Pistol - Pull Ups - Push Ups
Can Sub
Narrow Squats - Ring Rows - Push Ups

Rest
Swing Ladder for Time Work = Rest
15S, 20 S, 25 S, 30S

Fun 4 2day 030611

30 Work 30 Rest
One Leg Dead Lift
One Leg RDL
Pistol
Plank Lunge all one side
Push Up
Down DOg into Up Dog
Crab Raise
Bridge
Mt Climbers

Fun 4 2day 030511

4 Rounds Work/Rest 15/10; 30/20; 60/40; 90/60
Double Kettlebell
1) From Plank Jump up & Dead Lift
2) Same But add Clean & Press (Push or Jerk is OK)
3) From Rack Lower KB to Floor, Kick Back into Up Dog

FUN 4 2DAY 030211

WKC Fun & Games
1- Increase Weight 3 sets each Movement - Time stays the same
2- Keep Weight Same - Increase Work Time-
3- Time & Weight Stay Same ---Rest Stays the Same

Press
Clean
LCPP

Fun 4 2day 030111

Practice; Get Ups

On the Minute
15 Swings
5 Goblet Squats

Fun 4 2day 022811

10 sets decreaseing reps 10-1
Snatch
Clean
Push Press

Fun 4 2day 022611

Practice:
Goblet Squat
Swing
Get Up
Press
Clean
Snatch

For Fun
Goblet Squat
Goblet into Press Out
Goblet Squat, Press Out, Kick Back Plank Hold
Goblet Squat, Press Out, Kick Back Plank Hold, Thruster

Fun 4 2day 022511

5 Pull Up - Ring Rows
5 Dive Bomber Push Ups
5 Pistols
or 5 ring rows
10 push ups
15 Squats

Fun 4 2day 022311

Ren Rows
Push Up
Clean
Thruster
20 Swings


Goblet Squat
Goblet Squat - Press Out
Goblet Squat - Press Out- Jump Back
Goblet Squat - Press Out - Jump Back - Thruster
25 Swings

FUN 4 2DAY 022111

WKC 3 Sets Each
Long Cycle Press
Long Cycle Push Press

30 On 30 Off
Swings
Goblet Squat- 3rd set Press Out @ bottom
Plank Hold - 3rd set Ring Rows

FUN 4 2day 022011

60 Minutes Consistent Mobility Movements 6/10
All Body Weight NO External Load
1st Head to Toe
2nd Core to Extremity

Fun 4 2day 021811

1. Ladder to Five
2. Timed Sets 30 - 30; 45 - 15; 20 - 10

Renagade One Lege Dead Lift
RDL
Prone Renagade Row- Standing on One Foot
Long Cycle
Walk Outs

Fun 4 2day021411

5X5 Both Sides then Move on
Split Squat
Press
Dirty Cleans
Rows
Walkouts

Fun 4 2Day 021611

Light bell Ladders to 5 – Heavy Bell to 3 AMAP in 15 – 20 Minutes
RDL - Clean – Press - Lunge

Fun 4 2day 021111

3-5 ladders 3-5 rep
Bridge
Bulgarian Squat
Push Up into T Stand
Back to USA Straight Arm Pullover into High Row

Step Ups
Lateral Chest Press
Face USA Straight Arm Pull Over
=========================================

High Plank with Knee Drop

Fun 4 2day 020911

10 Days of Jodi
1 TGU
2 Push Ups
3 Squat Thrust
4 Rows
5 RDL
6 2 Hand on one KB Thruster
7 Lunges
8 Press
9 Windmill
10 Mountain Climbers

FUN 4 2day FEB Make Up

Been Bad about this:
2KB 5 X 5
Lunge from Rack
Sea Saw Press
Cleans
Ren - Row
Hand Walks
=====================
30 Seconds Non Stop
Swings L & R
Cleans L & R
Press- Push Press --Jerk
Front Squat or Rear Lunge
Hand Walks

FUN 4 2DAY 020211

Bappy Hirthday Waggie Made

4 sets 4 minutes each with 3 minutes active recovery --28 Minutes

120 Seconds each arm - Jerks -*TGU Active Recovery

120 Seconds each arm - Snatch - Windmill Active Recovery

120 Seconds each arm - Clean & Push Press - TGU

120 Seconds each arm - Clean & Press - TGU

FUN 4 2day 020111

1 TGU Left - 1 Right
10 Jeks Left - 10 Right

2 TGU Right - 2 Left
10 Jerks Right - 10 left
10 Jerks Right - 10 left

1 TGU Right -- 1 TGU Left
15 Jerks Right - 15 Left

Mix it up AMAP 30 Min

FUN 4 2DAY 013111

90 Seconds each arm – split Jerks –*TGU Active Recovery
90 Seconds each arm – Snatch – *Push – Pull on USA
90 Seconds each arm – Clean & Push Press - *TGU
90 Seconds each arm – Clean & Press – *Push Pull on USA
90 Seconds Swing into Front Squat – 90 Seconds Swings

* Active Recovery is 2 minutes

FUN 4 2DAY 013011

5 Pull Ups, Chin Ups, L Pull Ups, , Knees 2 Elbows, Pull Ups
15 USA Push Ups 2 X – 5 USA Dips 3 X
3 L – 3 R 5X, Pistol & RDL
Practice: Jerks & TGU

FUN 4 Today, 013011

Double Kettlebell, Constant Movement—Hands on KB Whole TIme
1) Clean & Press, Keep Bell’s Over Head while lowering into Front Squat.
2) Lower Bells to Chest While maintaining Squat position.
3) Press Bells Forward away from Body ( Press Out) & return to Squat Position.
4) Place Bells on Ground slightly out side – in front of your feet, kick your feet back into a plank position.
5) Renegade Row with Push Up after each pull.
6) Jump feet threw bells into a L sit – Dip, jump back into Plank
7) Push Up, Jump Feet up to Bells, Dead Lift, Repeat


Practice: CLeans, Jerks, Get Ups & Pull Ups

FUN 4 2DAY 012811

Rear Lunge into Over Head Reach with Back Extension
Renegade Rows
Contra Lateral Pull & Pistol
Plank Lunge with Open Chest
Ring Rows With Bridge
“ Chair” Bridge
RDL into Bent Over Mull Kicks With Hip Flex
2X Then Add KB Clean – Snatch – LCPP

Bottoms Up Clean – Clean 10 -16 RPM
Half Snatch 9- 12 RPM
Long Cycle Push Press 8 - 10 RPM

Swings 25 on the Minute - 10 Minutes

012711

20 Reps All Body Weight AQAP
Wide Squats- Pull Ups - Child Rising – Dips – Deep Lunge
Ring Rows – Squats w/ Knee Drop – Deep Push Ups
Step Ups W/ Rotation – Contra Lateral Dips w/ Dead Lift
Contra Lateral Pull Ups W/ Pistol – Anterior Incline Squats W/ Shoulder Press
Posterior Incline Squats W/ Shoulder Press – Elevated Push Ups w/ Knee Drop
Elevated Half Bridge w/ Rows - Tricep Ext, Bicep Curl – Over Head Rotation
Arm Blaster- Over Head Side Pull

FUN 4 2DAY 012611

TABATA 2 X
Windmill Left – Windmill Right
Figure 8’S
Halo’s
Push Ups
One Leg Dead Lift Left & Right
Swings
Break
Clean & Press
Clean & Push Press
Snatch

Fun 4 2Day 012511

584 Snatches
475 Swings
mixed in with 1/3 Mile Runs

Fun 4 2day 012411

MOBILITY MONDAY
Head to Toe

FUN 4 2DAY 012411

TABATA
Ring Rows
mountain climbers
air squats
push ups
Swings
jump rope
REST 60 Seconds

Fun 4 2Day 012311

Snatch & Swing

Snatch Ladder to 5
50 Swings

Snatch Ladder to 6
50 Swings

Snatch Ladder to 7
50 Swings

Snatch Ladder to 10
50 Swings

Snatch Ladder 10 Down
50 Swings

5 X 5 Snatch
25 swings after @ 5

FUN 4 2DAY 012111

Constant Movement 20 Seconds Each
Get UP – Windmill - Snatch – Front Squat- Press – Windmill – Get Up
Rest 20 Seconds Repeat

15 Snatches – 25 Swings

FUN 4 2DAY 011911

10-8-6-4-2
Floor Press – Front Squat - Ring Row – Back Ext – Power Wheel
Rest

10 Min. of Heavy RKC Swings

FUN 4 2DAY 011811

9 Rounds WKC Movements & Times- 450 Swings – 270 Snatches
15 Snatches Left & Right
25 Swings Left & Right

FUN 4 2DAY 11711

20 Seconds Work Each Movement – 20 Seconds Rest After Each Set
1) One Hand Swings L & R -Push Ups
2) Cleans L & R – Press L & R
3) Goblet Squats -One Arm Rows-Hand Walkouts or Roll Outs

25 minutes AMRAP Start Light & move up in weight as you go.
One Hand Swings 5/5
10 Push Ups,
7/5 Cleans/Snatches
5/7/7 Press, Push Press/Jerks
10 Goblet Squats
5/5 One Arm Rows
5 Hand Walks or Roll Outs

410 Swings - 212 Snatch

Fun 4 2 Day 011610

800 Swings
396 Snatches

WKC FITNESS PROTOCOL
Press
Push Press
Long Cycle Clean & Press

15/15
Swings any lower Body BW Movement
USA Any Pull Any Push

Push Up Alt Hand Press
Step Ups
Decline Push Ups
Pistols
Incline Push Up
Air Squats
Bridges W/ March
Super Man on Plyo Box
Ab Wheel

FUN 4 2DAY 011311

1 Get Up 15 Swings Left & Right 4X = 120 Swings – 8 Snatch
1 Get Up 25 Swings Left & Right 5X = 250 Swings – 10 Snatch
1 Get Up 35 Swings Left & Right 2X = 140 Swings – 4 Snatch
1 Get Up 50 Swings Left & Right 1X = 100 Swings – 2 Snatch
50 One Arm Swing
50 Swings
100 One Arm Swings
20 Snatch

44 Snatch & 810 Swings

FUN 4 2DAY 011211

Get Ups into Windmills Alternate Left & Right 3X
Clean & Push Press-Jerk- WKC 10 RPM Work 150/120/90 –Rest 30 Each Rung
Figure 8’s 10 RPM (Both Hands)
Windmills 30Sec Left & Right 3X

388 Snatches
400 Swings

Fun 4 2DAY 11111

20 Minutes: As Many Swings As Possible.
Effort should stay below A 9/10.
630

20 second work intervals for 3 minutes with 1 minute rest.
Part 1:
Kettlebell snatch r
Kettlebell snatch l
mountain climbers
Part 2:
Kettlebell SDLHP
Kettlebell Thruster
Jumping Jacks
Part 3
Drop squat
Half burpees
Any Ab Movement

Fun 4 2day 11010

Snatch Couplet Alternate Right & Left Arm 3 & 5 Reps 10 rounds 160 Snatches

7 & 5 Reps Swing/Snatch Couplet Alternate Right & Left Arm 10 rounds Snatch 120 Swing 240 Swings

10Reps Swing/7Reps Snatch Couplet Alternate Right & Left Arm 10 rounds Snatch 70 Swing 120.

Hand 2 Hand Swings 50 Reps 2 X = 100 Swings

25 Swings 5X= 125 swings

Swings 210 reps
30 Reps w/ 15 Sec Rest, 25 Reps w/ 15 Sec Rest, 20 Reps w/ 15 Sec Rest
15 Reps w/ 10 Sec Rest, 10 Reps w/ 10 Sec Rest, 5 Reps w/ 10 Sec Rest and Back up

FUN 4 2DAY 010811

1 Double Clean with 2 Thrusters & 2 Pull Ups
2 Double Clean with 4 Thrusters & 4 Pull Ups
3 Double Clean with 6 Thrusters & 6 Pull Ups
4 Double Clean with 8 Thrusters & 8 Pull Ups
5 Double Clean with 10 Thrusters & 10 Pull Ups
4 Double Clean with 8 Thrusters & 8 Pull Ups
3 Double Clean with 6 Thrusters & 6 Pull Ups
2 Double Clean with 4 Thrusters & 4 Pull Ups
1 Double Clean with 2 Thrusters & 2 Pull Ups

FUN 4 2DAY 010811

25 swings – 2 get Ups – 20 Snatches 1X
35 Swings – 2 Get Ups – 30 Snatches 6X
2 Get Ups – 30 Snatches – 35 Swings 2X
2 Get Ups – 40 Snatches – 40 Swings 3X
Every 45 Seconds 15 Swings 15X
650 Swings – 390 Snatches - 24 get ups

FUN 4 2DAY 010711

10 X 10 Swings
Weight Ladders Up & Down
Hand 2 Hand Swings 50 Reps Per Set

Snatch
Weight Ladders
Stop short of MMF

500 Swings
100 Snatch

FUN 4 2DAY 010611

Five Rounds (1) Four Rounds Couplet (2) GO HEAVY
Swings & 2KB Snatches
1) 10 5

2) 15 7
10 8

FUN 4 2DAY 010511

10 Rounds Both Sides
3 Swings & 2 Snatch
6 Swings & 3 Snatch
9 Swings & 4 Snatch
360 Swings & 180 Snatch

FUN 4 2DAY 010411

10 X 5 Snatch Ladder
2 X 50 H2H Swings

FUN 4 2DAY 010311

WKC Swings
2 Sets
1 GU, 5 Snatch, 10 Swing –Other Side – 5 Dive Bombers
Go Up in Weight Each Set – 5 sets
1 GU, 10 Snatch, 20 Swing – Other Side – 5 Dive Bombers
Lighter Weight
1 GU, 20 Snatch, 30 Swing – Other Side- 5 Dive Bombers

FUN 4 2DAY 1111

10 Minutes 16 Get Ups - w/ WIndmill Alternate Left & Right
12 Minutes 2,4,6,8,10 Reps - Snatch L & R into Burpee With Pull UP
On the Minute – 30 Swings 1H & H2H - 15 Rounds
Every 2 Minutes - 50 WKC Swings – 2 Rounds

FUN 4 2DAY123110

EASY 7/10
2KB WORK
SEE SAW PRESS
THRUSTERS
REN ROWS
GET UPS ---WAY TOO HARD
CLEANS