Monster Mash
01.12.15 | Monster Mash
4 Rounds for time:
400m Run
10 Muscle-ups
3 Rounds for time:
15 Bar facing burpees
1 Round of “DT”
For time:
100 Double-unders
75 Wall ball shots 20/14
50 Pull-ups
25 Back Squats 225/155
*Rest 10 minutes between workouts
01.05.15 | Monster Mash
3 Rounds for time:
12 Bar Facing Burpees
9 Squat Cleans 135/95
6 Muscle-ups
2 Rounds for time:
18 Calorie Row
15 Thrusters 95/65
12 Chest to Bar Pull-ups
5 Rounds for time:
12 Toes to Bar
9 Shoulder to Overhead 115/75
100 Feet for time:
Walking Lunge, Front Rack 155/105
Rest 7 minutes between workouts.
12.29.14 | Monster Mash
4 Rounds for time:
4 Power Cleans 205/145
4 Front Squats 205/145
4 Shoulder to Overhead 205/145
21-15-9 reps for time of:
Overhead Squat 135/95
Chest to bar pull-up
2 Rounds for time of:
25 Calorie Row
25 Wall ball shots 20/14
25 Deadlifts 185/135
25 Handstand Push-ups
*Rest 10 minutes between workouts
12.22.14 | Monster Mash
This week’s Monster Mash is programmed by Miranda Oldroyd
For time:
- Row 1000m
- 100 Medicine Ball Cleans 20/14
Rest 5 minutes
- 200 Double-unders
- 100 Pull-ups
Rest 5 minutes
- 75 Burpees
- 50 1-arm Dumbbell Snatch 70/50
Rest 5 minutes
- 50 Thrusters 115/75
- 25 Muscle-ups
12.15.14 | Monster Mash
For time:
80 Wall ball shots 20/14
40 Handstand Push-ups
20 Deadlifts 365/255
21-15-9 reps for time of:
Chest to bar pull-ups
Kettlebell swings 70/53
Squats with the kettlebell
12-9-6-3 reps for time of:
Power snatch 155/105
2 L-sit rope climbs after each set
*Rest 10 minutes between each workout