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