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