Weekly Monster Mash – 6/24/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a swim buddy complete for time: 5 mile run 1 mile Swim (preferably open water) 8 mile ruck Durability:  Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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Weekly Monster Mash – 6/10/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: “CIA 7”: 7 Rounds For Time: 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups Durability: Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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Weekly Monster Mash – 6/3/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 5 Rounds for time with a partner: 1 mile run 100x Air Squat 75x Push up 50x Pull up * Team must carry 55lb Kettlebell for the entire workout, does not matter who carries it or for how long. *Team may break up reps however […]

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Weekly Monster Mash – 5/27/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Complete for time with a partner: In a 20# Weight Vest: 100x Deadlift (205) 800m Run 100x Wall Ball 800m Run 100x Kettle Bell Swing (55/35) 800m Run 100x Burpee 800m Run 100x Slam Ball 800m Run *One partner works at a time, the partner […]

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Weekly Monster Mash – 5/13/2017

Yoga in a C-130

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: For time 21-15-9: Thrusters (95/65) Pull up 1 Mile Run 21-15-9 Power Clean (135/95) Ring Dip 1 Mile run 150x Wall Ball 1 Mile run 30x Snatch (135/95) 1 Mile run Durability: Kokoro yoga or Active Stretch.

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Weekly Monster Mash – 4/29/2017

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: In a team of 3 complete for time: 13.1 mile run for time carrying 1x 35lb Dumbell. *All 3 members must complete the 13.1 miles of running together. *There is only ONE Dumbbell between the 3 people. *Partners may switch who is carrying dumbbell whenever […]

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Weekly Monster Mash – 4/22/2017

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: For time: 100x Sledge Strikes 100x Burpees 100x KB Swing (55/35) 100x Box Jump 100x Wall Ball 100x Slam Ball 100x Double Under Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

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