Monster Mash

"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95

3 Rounds for time of:
400m Run
15 Push Jerks, 155/105

For time:
500m Row
25 Box Jumps, 24"/20"
25 Toes-to-bar
25 Box Jumps, 24"/20"
500m Row

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
13 Dumbbell Hang Power Cleans, 50's/35's

3 Rounds for time of:
400m Run
21 Dumbbell Push Jerks, 50's/35's

For time:
500m Row
25 Box Jumps, 24"/20"
25 Toes-to-bar
25 Box Jumps, 24"/20"
500m Row

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to...

EMOM 60 minutes of:
Min 1: 1 Full Clean & Jerk, 225/155
Min 2: Calories, Air Bike
Min 3: Rest

*Score is total calories

Or, for a Dumbbell version...

EMOM 60 minutes of:
Min 1: 5 Dumbbell Clusters, 50's/35's
Min 2: Calories, Air Bike
Min 3: Rest

*Score is total calories

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

Death by:
Dumbbell Thruster, 50's/35s

Death by:
Burpee

Death by:
10m Shuttle Run

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

2 Rounds for time of:
30 Wallball Shots, 20/14
15 Deadlifts, 225/155
12 Pull-ups

Amrap 10 minutes of:
100m Run
5m Handstand Walk

3 Rounds for time of:
125 Double-unders
75m Farmer's Carry, 70's/53's

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

2 Rounds for time of:
12 Dumbbell Thrusters, 50's/35's
30 Dumbbell Deadlifts, 50's/35's
12 Pull-ups

Amrap 10 minutes of:
100m Run
5m Handstand Walk

3 Rounds for time of:
125 Double-unders
75m Farmer's Carry, 70's/53's

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily...

2010 NW Regional Event 1
3 Rounds for time, or not:
10 Overhead Squats, 135/95
50 Double-unders

5 Rounds for time of:
400m Run
21 Russian Kettlebell Swings, 70/53
12 Knees-to-elbows

For time:
1000m Row
50 Push-ups
500m Row
25 Push-ups
250m Row

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 rounds for time of:
10 L-arm DB OHS, 50/35 lbs
10 R-arm DB OHS, 50/35 lbs
50 Double-Unders

5 Rounds for time of:
400m Run
21 Russian Kettlebell Swings, 70/53
12 Knees-to-elbows

For time:
1000m Row
50 Push-ups
500m Row
25 Push-ups
250m Row

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options,...