Workouts

something special

When one of us finished a round, the other would start his.

10 rounds for time:

5 thrusters 95 lbs
10 pull ups
20 push ups

If you're not doing it as a team, then rest 2 minutes between each round. 

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The Lucky 7's workout-
7 rounds:

7 bench press 165lbs (with spot)
7-7-7 hands back-up-forward crunches
7 L pull-ups


7 rounds:

7 Cages (vertical push ups)
7 ring dips
7 one armed rows (ea arm) - 35lbs


not done for time, but done straight through with rest where needed.


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Body Weight 500: complete as quickly as possible
25 Pull Ups
50 Squat Jumps
50 Perfect Pushups
50 Box Jumps
50 Horizontal Pull Ups
50 Floor Sweeps
50 Bench Dips
50 Split Jumps
50 Wide Grip Push Ups
50 Cobra Kais
25 Pull Ups