Weekly Monster Mash – 4/1/2017

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: For time, with a swim buddy: 2 mile Swim (open water if available) 6 mile run 8 mile Ruck Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

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Weekly Monster Mash – 3/25/2017

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: Complete Murph: *Every 6 min. – Complete 10x Burpees 1 Mile run 100x Pull up 200x Push up 300x Air Squat Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

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Weekly Monster Mash – 3/18/2017

Baseline: Pre-SOP and box breathing, ROM Drills Work Capacity: For time: 1-10 reps: Curtis- P 20-2 (decrease by 2s) reps: 8 count Body Builders. *200m Run between sets. Example: 1x Curtis-P, 20x 8 count Body Builders, 200m run, then, 2x Curtis- P, 18x 8 count Body Builders, 200m Run, continue….) Durability: Kokoro yoga or Active Stretch. […]

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Weekly Monster Mash – 3/11/2017

Baseline: Pre-SOP and box breathing, ROM Drills then 10 minute Row – Easy pace. Work Capacity: 2 hour run for max distance *Every 10 Minutes, perform 20 burpees on the spot Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

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Weekly Monster Mash – 2/11/2017

Baseline: Pre-SOP and box breathing, then ROM Drill Work Capacity: 100 Curtis – P for time (115/105) *EMOM perform 7 Burpees. *For every minute after 30 minutes = 1 Sandbag Get up per side. Complete sandbag get ups after all Curtis- P are done. Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 […]

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Weekly Monster Mash – 2/4/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Complete for time: 400m Walking lunge 400m run 400m Bear Crawl 400m Run 400m Crab Walk 400m run 400m run with 45# plate 400m run Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

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