Weekly Monster Mash – 3/31/2017

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Weekly Monster Mash3/24/2017
Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Rounds For time: 100m Burpee Broad Jump 5x Rope Climb 15x Man Maker (40/30) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Weekly Monster Mash3/17/2017
Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For Max Distance: 30:00 Row 30:00 Run 30:00 Ski Erg Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Weekly Monster Mash – 4/14/2017
Baseline:  Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 3 Mile Run 1 Mile Swim 5 Mile ruck Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Weekly Monster Mash – 5/5/2017
Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Double “Hidalgo” 2 Rounds for time: 2 Mile run 20x Squat Clean 20x Box Jump 20x Walking lunge 20x Squat Clean 2 Mile run *Only run 2 Miles on the run between the 2 rounds, not 4.- You should end up running a total of
Weekly Monster Mash – 4/28/2017
Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Rounds for time: 1,000m Ruck (40#/30#) Then, 10 Rounds: 5x Pull up 10x Push up 15x Air Squat Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Weekly Monster Mash – 4/21/2017
Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP: 1 Mile run 30x Clean and Jerk (135/95) 500m Row 30x DB Burpee Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Weekly Monster Mash – 4/7/2017
Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP: 400m Run 10x Man Maker (40/30). 20x Burpee Box Jump Over. 20x Sandbag Get up. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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