Monday Monster Mash
For time:
21 Clean and Jerks #135/95
15 Clean and Jerks #185/135
9 Clean and Jerks #225/155
Rest 3 Min
3 Rounds
50 Double Unders
30 Box Jumps 24/20″
20 Pull Ups
Rest 3 Min
2 Rounds
25 KBS #53/35
25 Back Squats #135/95
Score is final time after all 3 workouts.
Scaling options for clean and jerks:
Option A)
21 @ 115/75
15 @ 165/115
9 @ 205/135
Option B)
21 @ 95/65
15 @ 135/95
9 @ 155/105
Partner WOD
24 Wall Balls
5 Burpee Box Overs
23 Wall Balls
5 Burpee Box Overs
22 Wall Balls
5 Burpee Box Overs
21 Wall Balls
5 Burpee Box Overs
20 Wall Balls
5 Burpee Box Overs
….
and so on until,
1 Wall Ball
5 Burpee Box Overs
Partner A does 24 wall balls and then 5 burpee box overs. Partner B does 23 wall balls and 5 burpee box over, and so on, switching each set until 1 wall ball and 5 burpee box overs is completed.
“Technique Work/Warm Up
5 Rounds
10 Snatch Grip Deadlifts
10 Chest Bumps
10 Tall Snatches
10 Overhead Squats
10 Full Snatches
In 60 seconds:
Max Calorie Assault Bike
Tabata:
Hollow Rocks
Superman (rocking)
“Thirty, Flirty, and Thriving”
For time:
30 Front Rack Lunges #185/125
30 Toes to Bar
30 HSPU
20 Min AMRAP
20 Thrusters #135/95
20 Pull Ups
20 Burpees
8 Min AMRAP
10 Push Jerks #135/95
15 Box Jumps 24/20″
3 Rounds
10 Hang Power Cleans @ 60%
2 Min Max Double Unders
2 Min Rest
Score is the double unders achieved in each round. Goal is to complete the Hang Cleans unbroken at 60% of 1RM clean. Wait for everyone to finish the cleans and then start the 2 minute clock. Everyone rests together and completes another round.
5 Min
(2 min of last round plus 3 more minutes)
3 Rounds
8 Front Squats @ 60% of 1RM
2 Min Max Calorie Row
2 Min Rest
Same format as first workout. Score for calories, each round separate.
Partner WOD
50 Turkish Get Ups #35/26
100 Bench Press #155/95
150 Front Rack Lunges #95/65
200 Calorie Row
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups