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