FUN 4 2DAY 083111

2 Sets – 5 Reps Left & Right
1. A) One Leg Dead Lift
2. A) Clean And Press
3. A) 5R Goblet Squats
4. A) 25R RKC Swings
30 Second Rest Each Set
ON THE MINUTE 16 X
1. B)Snatch 5/5 Reps
2. B)Goblet Squat 5 Reps
1. C) ON THE MINUTE 25R RKC SWING 4 X
25 Minutes; Rest @ A Only, Go Right into C after B is Completed.

FUN 4 2DAY 083011

40 Minutes Joint Mobility

FUN 4 2DAY 082911

35 Minute WOD
20 Reps-60 Seconds- Bottoms Up Cleans Left & Right
10 Reps – 60 Seconds -R.D.L. Left & Right
5 Reps – 30 Seconds B. U. Front Squat Left & Right
Rest 60 Seconds
10 Reps- 60 Seconds- Halo Left & Right
10 Reps – 60 Seconds Press Left & Right
Rest 60 Seconds
3 Reps- 90 Seconds- Get Up- Left & Right
Rest 60 Seconds
Every 2 ½ Minutes – 8 Rounds
5 Reps- Pull Ups, Chin Ups, Ring Rows
10 Reps- Jerk, Push Press ( 5 L & R)
15 Reps- Swings, RKC or WKC ( Alternate Rounds L & R)
20 Reps- Mountain Climbers
30 Reps- Jump Rope

FUN 4 2DAY 082811

90 Min Husky Trail Run

FUN 4 2day 082611

One Minute Intervals Alternate Each Minute
3 X Left & Right Then 60 Seconds Rest
Clean 20 RPM
Clean & Press 10 RPM
½ Snatch 18 RPM

FUN 4 2DAY 082411

2 Ladders 5 Rungs- Left Side then Right Side
1) Pistol With RDL
2) Row Pull with One Arm
3) Push Up with One Arm

Increase difficulty elevate feet for #2

FUN 4 2DAY 082211

ALL 30 Second Interval Unless Noted
A) 3 Minutes 2 Kettlebell –Alternating Sides
Press
Gorilla Cleans
RDL
Tactical Lunge
Swing – 60 Seconds
Rest 60- 90 Sec
B) 4 Minutes
Left Side Then Right Side – Each Movement Before Moving on
Clean & Jerk
Figure 8 – 60 Seconds
RDL
Drop Lunge
Rest 60-90 Seconds
C) 5 Minutes – All the way threw One Side then Other
Snatch
Clean
Front Squat
Push Press or Jerk
Swing
Rest 60-90 Seconds
D) Pick A-B or C

FUN 4 2DAY 081511

40 Min Epic Warm Up & Mobility
5 Sets
3 Reps Press
3 Reps Push Press
3 Reps Jerk
all One side then the other

FUN 4 2DAY 081311

90 Min Walk - Lunge - Jog - Run- Sprint

15 Min AMRAP
7 Reps Goblet Squat
1 Ladder 3 Rungs Clean & Press (2 Rounds) 0 Balance C & Jerk
5 Pull Ups --add Weight

FUN 4 2DAY 081110

5 X Rest at End "if" Needed
1 Clean, 1 Press Left & Right, 1 Front Squat
1 Clean, 2 Press Left & Right, 2 Front Squat
1 Clean, 3 Press Left & Right, 3 Front Squat
1 Clean, 4 Press Left & Right, 4 Front Squat
1 Clean, 5 Press Left & Right, 5 Front Squat
30 WKC Swings - 15 Left & Right

FUN 4 2DAY 081011

Double Ketttlebell From Rack Position:
1) Drop Lunge While Opposite Hand Press Over Head
10 Reps Alternate Sides.

2) 1/2 Halo into Wood Chop Lunge
10 Reps Alternate Sides

3) Renegade Rows
10 Rows- 5 push Ups

4) Floor Press with Windshield Wipers
10 Reps

FUN 4 2DAY 080911

Practice!!!
2 Hours Mobility Drills

FUN 4 2DAY 080811

20 min AMRAP or
15 Min with 25 Swings on the Min for 10 Min

1 Clean & Press –Right
1 Goblet Squat
1 Clean & Press – Left
1 Deck Squat with Thruster
2 Clean & Press –Right
2 Goblet Squat
2 Clean & Press – Left
2 Deck Squat with Thruster
3 Clean & Press –Right
3 Goblet Squat
3 Clean & Press – Left
3 Deck Squat with Thruster
5 Pull Ups

FUN 4 2DAY 080411

15 Minutes Practice
Any How Squat 1 X then Two & Three Reps Left & Right into
1 Windmill & Get Up Left & Right

Ladders to 3 & 5 Rungs –15 Minutes
RDL
One Leg Dead Lift
One Leg Dead Lift With Clean
One Leg Dead Lift With Clean & Press- Flex Hip on Opposite Side

FUN 4 2DAY 080311

On The Minute. Left then Right Side.
3 Reps, 4 Reps, 5 Reps Then Move to Next Movement
One Leg Dead Lift
One Leg Dead Lift With Clean
One Leg Dead Lift With Clean & Press- Flex Hip on Opposite Side

FUN 4 2DAY 073011

8-12 Reps -3 X

Face The Wall Squats
Halo Twist
Push Ups into T- Stand
Hip Cross Overs
Side Bridge Lift
Back Bridge Lift