Monster Mash

04.11.2022 | Monster Mash

Linchpin Test 6
4 Rounds:
21 Wallballs, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups

21-15-9 reps for time of:
Devil Press, 35's/25's
Knees-to-elbows

3 Rounds for time of:
25 Box Jumps, 24"/20"
15 Bench Press, 135/95

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

4 Rounds:
21 Wallballs, 20/14
18 Pull-ups
15 Dumbbell Swings, 50/35
12 Handstand Push-ups

21-15-9 reps for time of:
Devil Press, 35's/25's
Knees-to-elbows

3 Rounds for time of:
25 Box Jumps, 24"/20"
15 DB Bench Press, 50's/35's

*Rest 5 minutes between workouts.


04.04.2022 | Monster Mash

15-12-9 reps for time of:
Squat Snatch, 155/105
Bar-facing Burpee

5 Rounds for time of:
50 double-unders
15 Push Press, 75/55
10 Toes-to-bar

21-15-9 reps for time of:
Hang Power Clean, 135/95
Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of
8 L-arm DB Squat Snatch, 50/35
6 Dumbbell-facing Burpee
8 R-arm DB Squat Snatch, 50/35
6 Dumbbell-facing Burpee

5 Rounds for time of:
50 double-unders
12 DB Push Press, 50's/35's
10 Toes-to-bar

21-15-9 reps for time of:
DB Hang Power Clean, 50's/35's


03.28.2022 | Monster Mash

For time:
800m run
20 Deadlifts, 315/205
800m run

For time:
42 Wallball Shots, 20/14
21 Push Jerks, 115/75
30 Wallball Shots, 20/14
15 Push Jerks, 115/75
18 Wallball Shots, 20/14
9 Push Jerks, 115/75

7 Rounds for time of:
50 Double-unders
15 Kettlebell Swings, 70/53

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
800m run
60 Dumbbell Deadlifts, 50's/35's
800m run

For time:
42 Wallball Shots, 20/14
21 DB Push Jerks, 50's/35's
30 Wallball Shots, 20/14
15 DB Push Jerks, 50's/35's
18 Wallball Shots, 20/14
9 DB Push...


03.21.2022 | Monster Mash

3 Rounds for time of:
10 Power Cleans, 155/105
10m Front Rack Lunge, 155/105
10 Push Jerks, 155/105

4 Rounds for time of:
10m Handstand Walk
8 Bar Muscle-ups

Amrap 7 minutes of:
25 GHD Sit-ups
15/10 Calories, Air Bike

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
15 DB Power Cleans, 50's/35's
15m Front Rack Lunge, 50's/35's
15 DB Push Jerks, 50's/35's

4 Rounds for time of:
10m Handstand Walk
8 Bar Muscle-ups

Amrap 7 minutes of:
25 GHD Sit-ups
15/10 Calories, Air Bike


03.14.2022 | Monster Mash

Amrap 15 minutes of:
200m Run
7 Clean & Jerks, 135/95
1 Rope Climb, 15 ft.

21-15-9 reps for time of:
Bar-facing Burpees
Front Squats, 115/75

7 Rounds for time of:
7 Power Snatch, 95/65
7 Box Jumps, 24"/20"

*Rest 5 minutes between workouts.

Or, for a Dumbbell version…

Amrap 15 minutes of:
200m Run
7 DB Clean & Jerks, 50's/35's
1 Rope Climb, 15 ft.

21-15-9 reps for time of:
Bar-facing Burpees
Dumbbell Squats, 50's/35's

7 Rounds for time of:
10 DB Power Snatch, 50/35
7 Box Jumps, 24"/20"

*Rest...