Monster Mash

May 12, 2014

Begin at 0:00

Amrap 7 minutes of:

• 12 back squats 135/95 (no rack)
• 4 muscle-ups

Rest 7 minutes, then

Amrap 6 minutes of:

• 5 clean and jerks 135/95
• 5 burpee box jumps 24″/20″

Rest 6 minutes, then

Amrap 5 minutes of:

• 20 double-unders
• 5 power snatch 95/65

Rest 5 minutes, then

Amrap 4 minutes of:

• 7 hspu
• 4 front squats 185/125 (no rack)

Rest 4 minutes, then

Amrap 3 minutes of:

• 10 wall ball shots 20/14
• 10 pull-ups

May 5, 2014

Begin at 0:00

For time:

• 10 thrusters 155/105
• 10 burpee muscle-ups
• 10 thrusters 155/105
• 10 burpee muscle-ups
• 10 thrusters 155/105
• 10 burpee muscle-ups
• 10 thrusters 155/105

Begin at 30:00

3 rounds:

• 14 hspu
• 7 deadlift 315/205

Begin at 45:00

2 rounds:

• 250m row
• 75 double-unders
• 25 toes to bar

May 5, 2014

Begin at 0:00

For time:

• 10 thrusters 155/105
• 10 burpee muscle-ups
• 10 thrusters 155/105
• 10 burpee muscle-ups
• 10 thrusters 155/105
• 10 burpee muscle-ups
• 10 thrusters 155/105

Begin at 30:00

3 rounds:

• 14 hspu
• 7 deadlift 315/205

Begin at 45:00

2 rounds:

• 250m row
• 75 double-unders
• 25 toes to bar

April 28, 2014

Begin at 0:00

Amrap 12 minutes of:

• 1 round of “Mary”
• 1 round of “DT”

Begin at 25:00

For time:

• 400m run
• 30 calories rowing
• 20 burpees over the rower

Begin at 45:00

4 rounds:

• 3 squat cleans 205/135
• 15 kettlebell swings 53/35
• 45 double-unders

April 28, 2014

Begin at 0:00

Amrap 12 minutes of:

• 1 round of “Mary”
• 1 round of “DT”

Begin at 25:00

For time:

• 400m run
• 30 calories rowing
• 20 burpees over the rower

Begin at 45:00

4 rounds:

• 3 squat cleans 205/135
• 15 kettlebell swings 53/35
• 45 double-unders