Weekly Monster Mash

Weekly Monster Mash Baseline: Pre SOP, Box Breathing, 1 Mile Run, ROM Drills Sometimes we need the push of others to reach our highest individual potential. Primer: (with a partner) – Count your repetitions in each round, partner with lowest total for the 2 min round assumes 5 burpee penalty. 2 min max effort w/30 […]

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Weekly Monster Mash

Weekly Monster Mash Baseline: Pre SOP, Box Breathing, Run 800m, 10 Strict Pull-up, 25 Push-ups, 100 Sit-ups. Work Capacity: 100 Double Under Buy In 21-15-9 Clean and Jerks (135/115) Calories on the Rower into 5 Rounds of Cindy (5 pull-ups, 10 Push-ups, 15 Airsquats) into 9-15-21 Power Snatches (115/95) Calories on the Rower into 3 […]

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Weekly Monster Mash

Weekly Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills, Barbell Complex 45 – 95# Work Capacity: “Glen” 30 Clean and Jerks 135# 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Rest 5 Min “Murph” With 20# Vest 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run […]

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Weekly Monster Mash

Intern Takeover! School is out and we have a new crop of interns at HQ. That means we get to kick our feet up, have our coffee fetched and delegate tasks, like programming the weekly monster mash. HOOYAH Interns! Baseline: Pre SOP, Box Breathing, ROM Drills, Run 400m, 20 Barbell Thrusters, 20 Push-ups. 20 pull-up, […]

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Weekly Monster Mash

Baseline:Pre SOP, Box Breathing, ROM Drills, Run 400M, Warm Up to 5 RM Deadlift, Front Squat, Push Press. Work Capacity: 45 Min AMRAP 10 AHAP Unbroken Thrusters 50 Double Unders 2 Min Plank 400M Run Durability: 100 4 Count Flutter Kicks, 100 4 Count Jumping Jacks, 100 Mtn Climbers, Warrior Yoga, Hydrate & Fuel.

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Weekly Monster Mash

Baseline:Pre SOP, Box Breathing, ROM Drills, 800m Run, 50 Push Ups, 50 Air Squats, 50 Sit Ups Work Capacity: 10 Rounds for Time 20 KB Swings 35# 30 Box Jumps 24″ 40 Pull Ups 50 4 Count Flutter Kicks Durability: 3 Mile Ruck 45#, Warrior Yoga, Hydrate & Fuel.

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Weekly Monster Mash

Baseline:Pre SOP, Box Breathing, ROM Drills, 3 Rounds Barbell Complex 45 – 95# Work Capacity: 3 Rounds for Time: 1 Mile Run 50 Weighted Step Ups 45# 20 Deadlifts 185# Durability: 20 Min Warrior Yoga, Hydrate & Fuel.

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