FUN 4 2day 121712

28 Min Nice Work Capacity! 20 Min 45-15 TGU ES Palm Kneeling Up TGU BOR RDL Clean & Press Clean & Push Press Clean & Thruster Rest 60 Sec 60 Sec Halo Figure 8 to Waiters Press Goblet w/ Press Out Two Hand Thruster Halo Figure 8 to Waiters Press Goblet w/ Press Out

FUN 4 2day 101112

WU: Low Intensity Head 2 Toe Practice: Hand Press – Table Reaching Arch- Squats/Jump 15 Sec On – 15 Off; 20:20; 20:10 – Alt Sides Press Bottoms Up Front Squat TGU Jerks Swings Cleans Walking Snatch 23 1/3 Minutes 45 Total

Fun 4 2day 10912 WU: No Intensity Head 2 Toe Movements 5 Reps for 5 Minutes: Figure 8 w/ Waiters Press, Goblet Squat, Cleans Practice: Plyo Quad Press & Jump Squats 30/30 & 40/20 for total 5 Sets 2KB & 5 Sets 1 KB –Up the Weight A1. Snatch Clean & Press A2. Front Squat & Jerk B1. Swings 35 Min Done

FUN 4 2DAY 042212

15 Sec On - 15 Off: Swing & Goblet Squat Push & Pull Press & Snatch Push Press & Clean Jerk & Row

Fun 4 2day 041912

Tabata 20-10
Rest 60-120 @ end, repeat

1. Goblet Squat
2. Ballistic Row
3. Tri-Press on KB
4. Thruster R.
5. Row L.
6. Hand Walk – Hold
7. Thruster L.
8. Row R.
9. Bridge
10. 2 Hand Thruster
11. Ballistic Row
12. Hip Lift

FUN 4 2DAY 041612

20 Minutes - Practice Get Ups Left & Right 2 X -rest Try to increase weight. Dips & Pull Ups From L -Sit On Rings

FUN 4 2DAY 041212

1 KB 30SECONDS-15 L& R PLANK STAR JUMPS SWING JUMP ROPE-RUN-J.J JERK OR PUSH PRESS JR- RUN- JJ GOBLET SQUAT JUMP ROPE- RUN- JJ CLEAN-HIGH P.-SNATCH 2X 90 – 120 REST

FUN 4 2DAY 040912

10-8-6-4 Reps 1)2KB Swings 2)2 KB Front Squat 3)Pull Ups 4)Gurilla Cleans W/ Alternating Push Press 5)Toes to Hands

FUN 4 2DAY 033112

Nice 30 Min Work Time
30 seconds all the way threw- 30-60 rest
HALO L & R
HALO W/ GOBLET SQUAT
HALO W/ TWIST & GOBLET
HALO W/ GOBLET & PRESS OUT

DROP SQUAT
NARROW SQUAT
DIRTY SNATCH LEFT
DIRTY SNATCH RIGHT
2 X then add

USA
SQUAT & REACH
KNEELING PUSH UP
SUPINE ROW CLIMB
ROW w/ HIP THRUST
2X threw

Happy Ending 10 min AMAP
1-5 ladders
Pull- pull up, ring row, stand & pull
Goblet Squat
Push- push up, suspension, ply

FUN 4 2DAY 020712

Ball Warm Up All R.O.M.

Stacking, 2 KB, 3 Sets:
7R-Swing, 5R’s-Clean & Press, Press, Thruster, Front Squat.

Every 4 Min- 2KB, 3 Sets:
5R’s – RDL, Ballistic Row (1KB Same Wt. as 2KB), Renegade Rows, Gorilla Cleans.

Chin Ups w/ Hip Flex – Extend legs on way down.
Dips w/ Hip Flex- Extend legs on way down.
Uneven Chin Ups.

FUN 4 2DAY 020512

30Sec Work - 30 Rest 2KB
Snatch
Clean & Push Press
Front Squat & Push Press
Clean & Front Squat
Dead lift Squat Thrusts

FUN 4 2DAY 020412

Ren Row & Windshield Wiper-Floor Press Alt Between the two -1L3R
AFAP 3X 70-75% Effort
On USA
Squat & Reach or Pull
Push Up
Supine Row with Hip Lift--Climb Up USA
Tricep Press - Dips
Leg Curl - Hip Abduction
Knees to Elbows

5 reps
Gorilla Cleans
Ren Row
Wind Shield Wiper W/ Floor Press

FUN 4 2DAY 020212

Circuit 5 Reps
1- KNEE DROPS
2- H2H CLEANS
3- SLING SHOT & FIGURE 8
4- TACTICAL LUNGE - SLING SHOT - FIGURE 8
5- HOT POTATO - SLING SHOT - FIGURE 8
6- KNEE DROPS
7- 30 - 90 REST

FUN 4 2DAY 020112

5 X 5
One side all the way threw
Press
Snatch
Jerk
As little rest as posible

FUN 4 2DAY 013012

5 X 5
Dirty Clean & Press