Monster Mash

01.23.2023 | Monster Mash

12-9-6 reps for time of:
Deadlift, 315/205
Thruster, 135/95

3 Rounds for time of:
21 Russian KB Swings, 70/53
15 Chest-to-bar pull-ups
9 Burpee Box Jump Overs, 24"/20"

5 Rounds for time of:
100m DB Farmer's Carry, 50's/35's
10 Bench Press, 135/95
10m Handstand Walk

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
30 Dumbbell Deadlifts, 50's/35's
15 Dumbbell Thruster, 50's/35's

3 Rounds for time of:
21 Russian DB Swings, 70/53
15 Chest-to-bar pull-ups
9 Burpee Box Jump Overs, 24"/20"

5 Rounds for time of:


01.16.2023 | Monster Mash

Amrap 15 minutes of:
100m Run
10m Walking Lunge
1 Rope Climb, 15 ft.

For time:
1200m, Air Bike
500m Row
400m Run

21-15-9 reps for time of:
Devil's Press
Knees-to-elbows

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 15 minutes of:
100m Run
10m Walking Lunge
1 Rope Climb, 15 ft.

For time:
1200m, Air Bike
500m Row
400m Run

21-15-9 reps for time of:
Devil's Press
Knees-to-elbows

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

*Rest...


01.09.2023 | Monster Mash

For time:
50 Wall Ball Shots, 20/14
50 Russian KB Swings, 70/53
35 Wall Ball Shots, 20/14
35 Russian KB Swings, 70/53
20 Wall Ball Shots, 20/14
20 Russian KB Swings, 70/53

AMRAP 20 minutes of:
6 Chest-to-bar Pull-ups
8 Hand-release Push-ups
10 Pistols

"Annie"
50-40-30-20-10 reps of:
Double-unders
Sit-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
50 Wall Ball Shots, 20/14
50 Russian DB Swings, 50/35
35 Wall Ball Shots, 20/14
35 Russian DB Swings, 50/35
20 Wall Ball Shots, 20/14
20 Russian DB Swings, 50/35

AMRAP...


01.02.2023 | Monster Mash

For max reps:
2 mins of: Thrusters, 115/75
2 mins of: Bar-facing Burpees
1 min of: Pull-ups

For max reps:
2 mins of: Power Snatch, 115/75
2 mins of: Bar-facing Burpees
1 min of: Pull-ups

For max reps:
2 mins of: Clean & Jerk, 115/75
2 mins of: Bar-facing Burpees
1 min of: Pull-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For max reps:
2 mins of: DB Thrusters, 50's/35's
2 mins of: DB-facing Burpees
1 min of: Pull-ups

For max reps:
2 mins of: DB Power Snatch, 50/35
2...


12.26.2022 | Monster Mash

Half "Murph"
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

"DT"
5 Rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

Amrap 15 minutes of:
50m Farmer's Carry
35 Single-unders
15 Sit-ups

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Half "Murph"
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

5 Rounds for time of:
18 DB Deadlifts, 50's/35's
14 DB Hang Power Cleans, 50's/35's
10...