Monster Mash

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

Sept 8, 2014

Begin at 0:00

21-15-9

• Thruster 95/65
• Kettlebell Swing 70/53
• Toes-to-bar

Begin at 20:00

• 12 Rounds
• 12 Medball cleans 20/14
• 12 Push-ups

Begin at 45:00

9-6-3

• Front Squat 225/145 (no-rack)
• Bar Muscle-up

Sept 1, 2014

Begin at 0:00

For Time
10 down to 1 reps of:
HSPU, deficet (6″,4″)

*After each round of HSPU, do 1 legless rope climp. Start in seated position.

Begin at 20:00

5 Rounds
15 Kettlebell swings 70/53
15 Burpees

Begin at 40:00

3 Rounds
5 Muscle-Ups
10 Squat Cleans 135/95
20 Box Jumps 24″/20″