Weekly Monster Mash – 11/21/2015

Baseline: Pre SOP, Box breathing, ROM Drills. Then 3 rounds – 50x double unders, 25x air squats, 15x push up, 5x pull up. Work Capacity: “300”. Complete the following for time…       25x pull up       50x deadlift (135#/95#)       50x push up       50x box jump (24in/20in)       50x floor wipers (135#/95#)       50x KB clean and press (16kg/12kg)       25x […]

Read More

Weekly Monster Mash

Weekly Monster Mash Baseline: Pre- SOP, BB and ROM Drills. Run 800M, then 15 minutes of various Sand Bag Drills (70/40) Stamina / Work Capacity: Teams of two (*) perform AFAP: Run 1 mile 50x Dead Lift (225/155) 100x Box Jump (24/20) 50X Power Clean (155/115) 100X Slam Ball (40/20) 50x Overhead Squat (115 / […]

Read More

Weekly Monster Mash – 11/14/2015

Baseline: Pre-SOP, Box breathing, ROM Drills. Run 800m, then Grinder PT for 30 minutes. Work Capacity: Complete 4 rounds for time of…       Run 800m       50x KB swing (32kg/24kg)       40x Jumping Lunges (ea leg = 1 rep)       30x pull up End-Durability: Run 3 miles, Swim 1 mile, Run 3 miles. Scale distance as necessary. Warrior Yoga […]

Read More

Weekly Monster Mash

Weekly Monster Mash Baseline-Pre SOP, 10 minutes box breathing, ROM drills, then… 2x (200m run, 10 pull-ups, 10 burpees, 10 V-sit) Strength: Power clean warm up then 5-5-5-5-5, then max push-ups in 2 minutes Stamina / Work Cap: with a weight vest, complete the following AFAP with your team… 2 rounds: Run 1 mile. Row […]

Read More

Weekly Monster Mash – 10/17/2015

Baseline: Pre-SOP and box breathing, then ROM drills. Various Sand Bag Drills for 15 minutes. Work Capacity: With a partner, complete the following…      100m tire flip      100x sledge strikes      100x box jumps on tire      100x push ups with feet elevated on tire      *Only 1 person can be working at a time. Other partner is in […]

Read More

Weekly Monster Mash – 10/10/2015

Baseline: Pre-SOP and box breathing, then ROM drills. Run 200m, 10x DB snatch right arm, Run 200m DB snatch left arm. Work Capacity: “Weston”. Complete 5 rounds for time of…      Row 1,000m      200m farmers carry (45#/35#)      50m right arm waiter walk (45#/35#)      50m left arm waiter walk (45#/35#) Stamina: AFAP with good form: Buddy carry […]

Read More