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Monster Mash: Work Cap: partners, max burpees and meters in 40min P 1: Complete AMRAP meters using any of the following domains: Rowing / Running / Ski Urg / Assault bike. P 2: AMRAP Burpee while P 1 is doing meters. P Switch 5:00. *Each P use at least 2 domains

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: 60:00 AMRAP: -200m Farmer Carry (55/35) -20x Burpee Box Jump -500m Row -20x Sandbag Get up -400m Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash: Baseline: Pre SOP, Box Breathing ROM Drills. Work Capacity: Round 1: Partner A: 400m Farmer carry Partner B: Max reps Curtis - P (95/65) -Switch- Round 2: Partner A: 400m Farmer carry Partner B: Max rep Man Maker (35/20) -Switch- repeat!

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Mile Ruck (45/30) *Every 5:00 Complete 20x Push up (without Ruck on). Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 400m Bear Crawl, 400m Burpee Broad Jump, 400m Walking lunge, 400m Reverse Run. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash: Work Capacity: 60:00 AMRAP: -1 Mile Run -50x Kettle Bell Swing (55/35) -1K Row -50x Goblet Squat (55/35) 1K Air Bike -50x Hand Release Push up

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills, then: Work Capacity: Half Marathon Row: 21,097m For Time. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills, then Work Capacity: For time: -100x Curtis - P (95/65) -Every 4:00 Complete 200m Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP: -1 MIle Row -1 Mile Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: 1,000 Burpee for time. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash: Work Capacity: 2 partners complete: 40 Rounds: 10 Push up 12 Sit up 15 Air Squat *One partner works at a time *Other partner holds KBs in farmer carry. (75s/55s) *Partners switch at any time. *Partner woking only work while other partner is holding both KBs

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: 4 Rounds for time: -1 Mile Run -25x Curtis - P (95/65) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 10 Rounds for time: -800m Run -500m Row -25x Burpee Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For Time: -100x Burpee -5:00 Plank -100x Wall Ball -5:00 Plank -100x Burpee -5:00 Plank Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: 1,000 Burpee for time Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash! Happy Halloween Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: For time with a partner: -800m Swim -33x Burpee -3 Mile Run -33x Burpee -3 Mile Ruck -34x Burpee *Both Partners complete full workload

Monster Mash: Baseline: Work Capacity: In weight vest complete 3 Rounds for time: -1 Mile Run -100x Burpee Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash Partners: 1 Mile Run 30:00 AMRAP Partner does as many burpee while other partner holds KB's in each hand in static farmer carry hold (55’s/35’s) Switch any time If KB touches ground (including switch) stop clock, run 400m, begin AMRAP upon return 1 Mile Run

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: -150x Burpee - Pull up *Every 5:00 Complete 200m Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Monster Mash: Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: -1 Mile run -20x Curtis - P (95/65) -1 Mile Row (1610m) -20x Man Maker (35/20) -1 Mile run -20x Curtis - P (95/65) -1 Mile Row (1610m) -20x Man Maker (35/20)