Funday

In TEAMs of 2 Complete the following for TIME:
   100 KB Swings (53/35*)
   100 Goblet Squats  (53/35*)
   100m Wheelbarrow Walk
   400m Partner Carry

1* TEAM Member working at a time
Partition the Reps as you wish

10 Worst Medieval Torture Devices

Thursday

Bench: 4-4-4-3-2
Weighted Pull-Ups: 4-4-4-3-2

Cool Down: This is a great stretch for those of us with hyper-extension issues
           
              The BEAR 
              3 sets of :20

Wednesday

Complete:

From 0:00-3:00
2 Rounds of:
  8 Thrusters
  8 Lateral Bar Over Burpees

From 3:00-6:00
2 Rounds of:
  10 Thrusters
  10 Lateral Bar Over Burpees

From 6:00-9:00
2 Rounds of:
  12 Thrusters
  12 Lateral Bar Over Burpees

From 9:00-12:00
  2 Rounds of:
    14 Thrusters
    14 Lateral Bar Over Burpees

Continue as long as possible. When you are no longer able to continue with the progression, you have exactly 5:00 to find your 1 Repetition Max (1RM) Thruster, with the barbell starting on the floor.

Note: This is an incredible stimulus. Prescribed barbell weight is 75lb. for men and 55lb. for women. The Burpee and Thruster pair together in an “Oh so good way!”. How many people can Rx’ this workout and make it to round 4 (14 Thrusters / 14 Burpees) while at the same time, achieving a Bodyweight Thruster? As an example for the 1RM determination: If you are not able to continue from minutes 6:00 – 9:00 into minutes 9:00 through 12:00, the five minutes to determine your 1RM begins at 9:00, and concludes at 15:00. Your total score is your repetitions of Thruster and Burpee added to your 1RM. 

This workout rewards strength, power, endurance and stamina!

Tuesday

Deadlift: 4-4-3-3-2

   rest as needed, then...

Max Height Box Jump

Use of Force in the Land of Make Believe 

Monday

5 Rounds for TIME:
  300m Row
  12 Front Squats (95/65 lbs)
  12 Pull-Ups