Weekly Monster Mash – 10/21/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP: *Teams of 2: 400m Buddy Carry (200m per partner) 8x Rope Climb 80x Box Step up 20x Tire Flip 30x Burpee *Partners may split up reps however needed. One partner working at a time. Durability: Hydrate and fuel within 30 minutes. Journal post […]

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Weekly Monster Mash – 10/14/2017

Baseline: Pre-SOP, Box Breathing, then ROM drill. 5 minutes: 10x Goblet Squat, rest in the bottom of the squat for the remainder of the minute, perform 5 rounds with no rest. Work Capacity: 3 Rounds For Time with a swim buddy: 2 mile run 400m lunge 500m Swim Durability: 5 minute plank, stretch, rehydrate, refuel.

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Weekly Monster Mash – 10/7/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a partner, Complete for time: Row 42,195m * Switch partners at any time, Resting partner must hold a 45/35# plate at all times. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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Weekly Monster Mash – 9/30/2017

Baseline:  Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Rounds for time: 1 Mile run 5x Rope Climb 5 Rounds: 15x Push up ,15x Sit up, 15x Air Squat. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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Weekly Monster Mash – 9/23/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a partner: Row 21,098m *One partner rowing at a time, split up however needed. *Partner not rowing accumulates as many Burpees as possible during rest period. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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Weekly Monster Mash – 9/9/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 100x Dead Hang Pull up 200x Push up 300x Air Squat *Every time you break (When you come off the pull bar, or stop continuous motion of either the push ups or air squats), complete 200m run. Durability: Hydrate and fuel within 30 […]

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Weekly Monster Mash – 9/2/2017

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: “Glen” For time: 30x Clean and Jerk (135/95) 1 Mile Run 10x Rope Climb 1 Mile Run 100x Burpees Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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