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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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Weekly Monster Mash – 5/7/2016

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#) Durability: Warrior yoga or Active Stretch. Hydrate […]

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Weekly Monster Mash – 4/9/2016

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m. Work Capacity: Complete 3 rounds for time of…      Run 400m with sandbag (80#/60#)      10x Sandbag Curtis P’s (80#/60#)      Run 400m without sandbag      20x burpee Durability: Max duration plank hold (Pays to be a winner…winner chooses “motivational consequences” for other athletes). […]

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