Monster Mash

06.27.2022 | Monster Mash

9-15-21 reps for time of:
Bar-facing Burpees
Overhead Squat, 95/65

4 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Chest-to-bar Pull-ups
15 Calories, Assault Bike

3 Rounds for time of:
24 Wall Ball Shots, 20/14
12 Power Cleans, 155/105

*Rest 5 minutes between workouts.
*Compare to 01.08.2018

9-15-21 reps for time of:
Dumbbell-facing Burpees
Dumbbell Thrusters, 50's/35's

4 Rounds for time of:
20 Dumbbell Swings, 50/35
15 Chest-to-bar Pull-ups
15 Calories, Assault Bike

3 Rounds for time of:
24 Wall Ball Shots, 20/14
18 Dumbbell Power Cleans, 50's/35's

*Rest 5 minutes...


06.20.2022 | Monster Mash

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

3 Rounds for time of:
75 Double-unders
25 GHD Sit-ups
20 Dumbbell Push Press, 50's/35's

30-20-10 reps for time of:
Pull-ups
Hang Power Clean, 95/65
Calories, Rower

*Rest 5 minutes between workouts.

For time:
55 Dumbbell Deadlifts, 50's/35's
35 Dumbbell Squats, 50's/35's
10 L-arm Dumbbell Squat Snatch, 50/35
10 R-arm Dumbbell Squat Snatch, 50/35

3 Rounds for time of:
75 Double-unders
25 GHD Sit-ups
20 Dumbbell Push Press, 50's/35's

30-20-10 reps for time of:
Pull-ups
Dumbbell Hang Power Cleans, 50's/35's


06.13.2022 | Monster Mash

2 Rounds for time of:
800m Run
20 Back Squat, 55% of 1RM
10 Ring Muscle-ups

3 Rounds for time of:
21 Wall Balls, 20/14
15 Chest-to-bar Pull-ups
9 Clean & Jerks, 135/95

AMRAP 6 minutes of:
6 Hang Squat Clean, 115/75
6 Burpee, bar-facing

*Rest 5 minutes between workouts.
*Compare to 01.07.2019

2 Rounds for time of:
800m Run
35 Dumbbell Squats, 50's/35's
10 Ring Muscle-ups

3 Rounds for time of:
21 Wall Balls, 20/14
15 Chest-to-bar Pull-ups
12 Dumbbell Clean & Jerks, 50's/35's

AMRAP 6...


06.06.2022 | Monster Mash

For time:
150/100 Calories, Air Bike
75 Burpee C2B Pull-ups

5 Rounds for time of:
15 Power Snatch, 75/55
15 Wallball Shots, 20/14

Amrap 10 minutes of:
200m Shuttle Run (50x4)
5 Push Jerks, 135/95

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
150/100 Calories, Air Bike
75 Burpee C2B Pull-ups

5 Rounds for time of:
15 Dumbbell Power Snatch, 50/35
15 Wallball Shots, 20/14

Amrap 10 minutes of:
200m Shuttle Run (50x4)
5 Dumbbell Push Jerks, 50's/35's

*Rest 5 minutes between workouts.

*Want a 30-day free...


05.30.2022 | Monster Mash

5 Rounds for time of:
7 Deadlifts, 275/185
14 Bar-facing Burpees

3 Rounds for time of:
400m Run
12 Thrusters, 95/65
4 Ring Muscle-ups

For time:
50 Handstand Push-ups, strict
5-minute plank hold

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

5 Rounds for time of:
20 Dumbbell Deadlifts, 50's/35's
14 Dumbbell-facing Burpees

3 Rounds for time of:
400m Run
12 Dumbbell Thrusters, 50's/35's
4 Ring Muscle-ups

For time:
50 Handstand Push-ups, strict
5-minute plank hold

*Rest 5 minutes between workouts.

*Want a 30-day free trial of the Linchpin...