Monster Mash

June 30, 2014

Begin at 0:00

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)

June 9, 2014

Today’s Monster Mash is all about maximal intensity. The inspiration was “if you pace, you lose”. Hit each one of these short workouts as hard and fast as you can. Time each one separately. Add all the times together at the end for your total time.

Begin at 0:00

• 21 thrusters 95/65
• 21 pull-ups

Begin at 5:00

• 21 deadlifts 225/155
• 21 burpees over the bar

Begin at 10:00

• 9 muscle-ups
• 9 clean and jerks 135/95

Begin at 15:00

• 15 thrusters 95/65
• 15 pull-ups

Begin at 20:00

• 15...

June 9, 2014

Today’s Monster Mash is all about maximal intensity. The inspiration was “if you pace, you lose”. Hit each one of these short workouts as hard and fast as you can. Time each one separately. Add all the times together at the end for your total time.

Begin at 0:00

• 21 thrusters 95/65
• 21 pull-ups

Begin at 5:00

• 21 deadlifts 225/155
• 21 burpees over the bar

Begin at 10:00

• 9 muscle-ups
• 9 clean and jerks 135/95

Begin at 15:00

• 15 thrusters 95/65
• 15 pull-ups

Begin at 20:00

• 15...