Monster Mash

July 14, 2014

Begin at 0:00

Amrap 10 minutes:

• 20 Back Squats 185/135 (no rack)
• 10 Muscle-ups

Begin at 20:00

21-15-9 reps of:

• Power Clean 135/95
• Burpees over the bar (lateral)

Begin at 40:00

5 rounds:

• 10 Deadlift 225/155
• 20 Wall Ball Shots 20/14

July 7, 2014

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In a 10 minute window:

• Run 1 mile
• Max reps hang power cleans 155/105

Begin at 20:00

15-12-9 reps of:

• Deadlift 315/205
• Box jump 36″/30″

Begin at 40:00

3 rounds of:

• 15 strict pull-ups
• 30 shoulder press 75/55
• 100 air squats

June 30, 2014

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3 rounds:

• 400m run
• 14 one-arm kettlebell snatches 70/53
• 7 Bar muscle-ups

Begin at 25:00

For time:

• 250 Double-unders
• 25 Squat cleans 185/125

Begin at 50:00

4 rounds:

• 15 calories rowing
• 10 burpees over the rower
• 5 push jerks 185/125

June 23, 2014

Begin at 0:00

21-15-9 reps of:

• Power clean 115/80
• Overhead Squat 115/80
• Toes to Bar

*Immediately run 1 mile, then:

For time:

• 100 Double-unders
• 75 Abmat sit-ups
• 50 Push press (no jerks) 95/65
• 25 calories rowing

*Immediately run 1 mile, then:

4 rounds:

• 7 deadlifts 275/185
• 14 box jumps 24″/20″
• 21 pull-ups (no butterfly)

June 16, 2014

Begin at 0:00

3 rounds:

• 25 GHD sit-ups
• 5 Clean and jerks 205/145

Begin at 20:00

For time:

• 50 air squats
• 40′ handstand walk
• 30 pull-ups
• 20 burpees
• 10 power snatch 115/80

Begin at 45:00

For time:

• 80 Double-unders
• 40 toes to bar
• 20 front squats 185/125 (no rack)