Monster Mash — Monster Mash

05.19.14 | Monster Mash

May 19, 2014

 

Begin at 0:00

For time:

  • 30 Bear Complexes 115/75

 

For this workout a “bear complex” will consist of:

  • Power clean
  • Front squat
  • Push press or Push jerk
  • Back squat
  • Push press or Push Jerk

*Note, you may combine the 1st 3 parts into a “squat clean thruster”

*You can “rest” in the hang, front rack, overhead, or back rack

 

*IF YOU DROP THE BAR you must perform 3 burpees, 6 toes to bar, and 9 wall ball shots 20/14 before picking up the barbell again

 

Begin at 25:00

For time:

...


05.12.14 | 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

 

...


05.05.14 | Monster Mash

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


04.28.14 | Monster Mash

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


04.21.14 | Monster Mash

April 21, 2014

 

Begin at 0:00

2 rounds:

  • 30 deadlifts 185/135
  • 20 burpees over the bar
  • 10 muscle-ups

 

Begin at 25:00

3 rounds:

  • 400m run
  • 20 toes to bar
  • 10 back squats 225/155

 

Begin at 50:00

Every 2 minute on the 2 minute until failure:

  • 250m row
  • 8 power snatch 115/80