12.22.14 | Monster Mash

This week’s Monster Mash is programmed by Miranda Oldroyd

For time:

  • Row 1000m
  • 100 Medicine Ball Cleans 20/14

 

Rest 5 minutes

  • 200 Double-unders
  • 100 Pull-ups

 

Rest 5 minutes

  • 75 Burpees
  • 50 1-arm Dumbbell Snatch 70/50

 

Rest 5 minutes

  • 50 Thrusters 115/75
  • 25 Muscle-ups

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12.15.14 | Monster Mash

For time:
80 Wall ball shots 20/14
40 Handstand Push-ups
20 Deadlifts 365/255
21-15-9 reps for time of:
Chest to bar pull-ups
Kettlebell swings 70/53
Squats with the kettlebell
12-9-6-3 reps for time of:
Power snatch 155/105
2 L-sit rope climbs after each set
*Rest 10 minutes between each workout

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12.08.14 | Monster Mash

2011 Open Workout 11.3
AMRAP 5 minutes of:
Squat Clean 165/110
Jerk 165/110
2011 Open Workout 11.4
AMRAP 10 minutes of:
60 Bar facing burpees
30 Overhead Squats 120/90
10 Muscle-ups
2011 Open Workout 11.1
AMRAP 10 minutes of:
30 Double-unders
15 Power Snatch 75/55
*Rest 10 minutes between each

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12.01.14 | Monster Mash

Here is a challenge created by Matt Chan.
The goal is to make it to 40 minutes.
  • Odd minutes: Row for Calories 20/15
  • Even minutes: 1 Round of Cindy
If during your warm-up you realize the amount of work is not sustainable then scale it to something which will still be extremely hard, but likely possible. For example, scale the row to 15/12. If that is not enough, then scale it even more. If the round of Cindy seems impossible then modify those reps from 5-10-15 to 3-6-9, for example....

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11.24.14 | Monster Mash

AMRAP 3 minutes:
  • 5 Back Squats 255/165
  • 5 Bar Muscle-ups
AMRAP 3 minutes:
  • 40 Double-unders
  • 4 Clean & Jerks 155/105
AMRAP 3 minutes:
  • 7 Hang Power Snatch 95/65
  • 14 Air Squats
AMRAP 3 minutes:
  • 14/10 Calories Rowing
  • 7 Burpees over the rower
*Rest 3 minutes between AMRAPs
*Do all 4 AMRAPs, then repeat.

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