Monster Mash

• 21 Thrusters 95/65
• 7 Muscle-ups
• 15 Thrusters
• 5 Muscle-ups
• 9 Thrusters
• 3 Muscle-ups

• 15 Overhead Squats 135/95
• 20 Toes to bar
• 2 Rope Climbs

• 21 Kettlebell Swings 53/35
• 15 Box jumps 24″/20″
• 9 Clean & Jerks 135/95

• 80 Wall ball shots 20/14
• 60 Push-ups
• 40 Pistols, alternating legs
• 20 Overhead Squats 155/105

• 25 Deadlifts 245/165
• 35 GHD sit-ups
• 75 Foot Handstand Walk

• 15 Bench Press 135/85
• 15 Calories Rowing
• 60 Double-unders

Sept 29, 2014

Begin at 0:00

In an 18 minute window:

• Run 2 miles
• Max reps Snatch 155/105 in remaining time

Begin at 28:00

For time:

• 40 Chest to bar pull-ups
• 20 Back Squats 225/145 (use a rack)
• 1 Mile run

Begin at 50:00

2 Rounds for time:

• 800m Run
• 8 Rope Climbs

Sept 22, 2014

Start at 0:00

3 Rounds for time:

• 1 Big Clean Complex
• 400m run

Start at 25:00

21-15-9-6-3 reps of:

• Dumbbell Deadlifts 75/55
• Under Overs 24″

Start at 45:00

AMRAP 10 minutes of:

• Burpee and Pull-up Ladder
• 2/2, then 4/4, then 6/6, etc, etc
• Continue until you hit 10 minutes

*One “Big Clean Complex” is as follows: a high hang squat clean, a hang squat clean, a full clean, push press. Then a high hang squat clean, a hang squat clean, a full clean, push jerk. Then a high...

Sept 15, 2014

Start at 0:00

15-12-9-6-3 reps of:

• Squat Clean 115/75
• HSPU kipping
• Burpee over barbell, lateral

Start at 25:00

3 Rounds for time:

• 50 Double-unders
• 400m run
• 25 Hang Power Snatch 65/45

Start at 50:00

4 Rounds for time:

• 25 ft handstand walk
• 20 Wall Ball Shots 20/14
• 15 Knees to Elbows
• 10 Shoulder to Overhead 155/105