Weekly Monster Mash – 2/6/2016

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 5x pull up, 10x push ups, 15x air squats, 10x dislocates. Work Capacity: Dynamic “Angie”. Complete the following for time..      100x jumping pull ups      100x clapping push ups      100x sit up to standing      100x jumping air squats Durability: 30 minute ruck with […]

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Weekly Monster Mash – 1/30/2016

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 – 12/19/2015

Baseline: Pre-SOP, box breathing, then ROM drills. Run 800M then do 20-15-10 PVC OHS, Jumping Pull-ups Work Capacity: Complete 4 rounds for time of the following…      8x Overhead squat (105#/65#)      16x Burpee      3x rope climb (15ft)      400m run Durability: Swim or ruck for 30 minutes. Warrior yoga or Active Stretch. Hydrate and fuel within 30 […]

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Weekly Monster Mash – 12/12/2015

Baseline: Pre-SOP, box breathing, then ROM drills. 15 minutes of sandbag drills Work Capacity: Complete the following for time…      Run 1 mile with sandbag (80#/60#)      50x sandbag cleans      25x sandbag get-ups      Run 1 mile slick Durability: 30 to 60 minute swim or fast ruck (50#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 […]

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