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