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