Monster Mash
12.11.2023 | Monster Mash
Amrap 5 minutes of:
5 Power Cleans, 95/65
5 Thrusters, 95/65
Amrap 10 minutes of:
5 Deadlifts, 275/185
1 Round of "Cindy"
Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch, 75/55
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
Amrap 5 minutes of:
5 Dumbbell Power Cleans, 50's/35's
5 Dumbell Thrusters, 50's/35's
Amrap 10 minutes of:
13 Dumbbell...
12.04.2023 | Monster Mash
3 Rounds for time of:
7 Push Jerks, 185/135
7 Ring Muscle-ups
Linchpin Test 3
3 Rounds:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts, 315/205
2 Rounds for time of:
400m Run
30 Toes-to-bar
20 Calories Rowing
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
3 Rounds for time of:
14 Dumbbell Push Jerks, 50's/35's
7 Ring Muscle-ups
3 Rounds:
11.27.2023 | 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
*Compare to 12.28.2015
Or, for a Dumbbell version...
3 Rounds for time of:
18 Calories Rowing
18 Dumbbell Thrusters, 50's/35's
7 Rounds for time of:
1 Legless L-sit Rope Climb, 15 ft
10m Handstand Walk
For time:
400m Run
45 Dumbbell Deadlifts, 50's/35's
30 Dumbell...
11.20.2023 | Monster Mash
"Nate"
AMRAP 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53
AMRAP 15 minutes of:
200m Run
100m D-ball Carry, 100/70
5 D-ball Cleans, 100/70
12-9-6-3 reps for time:
Thruster, 135/95
Burpee Box Jump Over, 24"/20"
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
AMRAP 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Swings, 50/35
11.13.2023 | Monster Mash
For time:
40 Deadlifts, 225/155
50 ft R-arm OH Lunge
50 ft L-arm OH Lunge
3 Rounds for time of:
50 Air Squats
25 Pull-ups
15 Bench Press, 135/95
Amrap 30 minutes of:
500m Row
400m Run
30/20 Calories, Air Bike
OH Lunge:
Men: one 53-lb. kettlebell
Women: one 35-lb. kettlebell
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...