Weekly Monster Mash – 7/9/2016

Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds – Barbell complex with push up chaser (75#-105#). Work Capacity: With a partner, complete the following…      100m tire flip      100x sledge hammer strikes      100x box jumps on tire      100x push ups with feet elevated on tire      *Only 1 person can be working at a time. […]

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Weekly Monster Mash – 6/25/2016

Baseline: Pre-SOP and box breathing, then ROM drills. 30-20-10 reps of wall ball, sit up. Work Capacity:  Complete 7 rounds for time of the following…      7x Clean (135#/95#)      1x Full Gasser (4x55m shuttle sprints/width of a football field)      15x Hand release push ups Durability: Swim or ruck 30 minutes. Warrior yoga or Active Stretch. Hydrate […]

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Weekly Monster Mash – 6/18/2016

Baseline: Pre-SOP and box breathing., then ROM drills. 4 rounds – Barbell complex (75#-105#) with push up chaser. Work Capacity: 20 rounds – Every 60 seconds, perform the following…      5x wallball (20#/12#)      3x handstand push up      1x power clean (185#/135#) Durability: 8x hill sprints (If you do not have access to a hill, substitute 200m […]

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Weekly Monster Mash – 5/28/2016

Baseline: Pre-SOP and box breathing, then ROM drills. Work Capacity: “Murph”. Complete the following for time…      Run 1 mile      100x pull ups      200x push ups      300x air squats      Run 1 mile      *If you have a 20# weight vest or body armor, wear it. Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. […]

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Weekly Monster Mash – 5/21/2016

Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then Burgener warm up + skill transfer exercises. Work Capacity: “Isabel” and “Grace”      “Isabel” – Complete 30x snatch for time (135#/95#)      Rest 5 minutes      “Grace” – Complete 30x clean and jerk for time (135#/95#) Durability: Run 30 minutes in the hills, beach, or most difficult/fun […]

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