Monster Mash — Monster Mash

12.28.2015 | Monster Mash

3 Rounds for time of:
18 Calories Rowing
18 Thrusters 95/65

7 Rounds for time of:
1 Legless L-sit Rope Climb, 15 ft
10m Handstand Walk

For time:
400m Run
30 Deadlifts 155/105
20 Front Squats 155/105
10 Push Press 155/105

*Rest 5 minutes between workouts.


12.21.2015 | Monster Mash

In 10 minutes:
Establish 1 RM Snatch

AMRAP 20 min of:
30 Calories Air Assault Bike
30 1-Arm DB Snatch 75/50
30 Calories Air Assault Bike
30 1-Arm DB Snatch 65/45
30 Calories Air Assault Bike
30 1-Arm DB Snatch 55/40
30 Calories Air Assault Bike
30 1-Arm DB Snatch 45/35

AMRAP 8 min of:
25 Double-unders
5 Burpee Box Jumps 24"/20"
1 Front Squat 245/165

*Rest 5 minutes between workouts


12.14.2015 | Monster Mash

For time:
21 Clean & Jerks 135/95
15 Clean & Jerks 185/135
9 Clean & Jerks 225/155

3 Rounds for time of:
400m Run
30 Pull-ups
20 Box Jumps 24"/20"

2 Rounds for time of:
25 Calorie Row
25 Back Squats 155/105

*Rest 5 minutes between workouts


12.07.2015 | Monster Mash

For time as a 2-person team:
100 Thrusters 95/65
80 Burpee Box Jumps 24/20
60 Bar Muscle-ups
4k Row
2 Mile run

For time as a 2-person team:
50 Power Cleans 155/105
50 Overhead Squats 155/105

For time as a 2-person team:
100 GHD Sit-ups
100 Calories, Air Assault Bike

*Rest 5 minutes between workouts


11.30.2015 | Monster Mash

2 Rounds for time of:
200 yd KettleBell Carry 70/53
100 ft Handstand Walk

For time:
10 Rope Climbs, 15 ft
20 Clean & Jerks 155/105
30 Burpees over barbell
40 Box Jump Overs 24/20
50 Wallball Shots 20/14

21-15-9 reps for time of:
Row for Calories
Power Snatch 95/65
Toes to bar

*Carry the KB on your chest. If it drops below your chest stop & rest.
*Rest 5 minutes between workouts