WARRIOR MINDSET

Training: SEALFIT Monster Mash (modified)

by Gene Crawford | Jul 15, 2014

Went for trying the Monster Mash before the Dojo tonight… We “adapted it” so we could make our way through it.

Warm Up:
Box Breathing, ROM Stretch
Adaptation: Ran to the gym with 20# ruck

Round 1: Sweat
Start with a row of 1,000m
(Completed in 3:56)

Round 2: Dynamic
4 Rounds each:
10x Push Ups
10x Box Jumps
10x Air Squats
10x dislocates with PVC or bar (used 25# bar)

Round 3: Work Capacity/Stamina:
10 Rounds As Fast as Possible (with good form):
5X Burpee Pull-ups
10X Man Makers 35/25#
20X Step Ups 24″/20″ w/Dumbbells 35/25#

Did 2 rounds, and only did 5x of the Man Makers (heh, room for improvement there…)

Round 4: Durability
3 mile jog or free-style-run. (Ruck Sack if you got one.)

Ran to the State House from the gym with 20# ruck.

Dojo:

2 Rounds of the following:
50 x 10# dumbell curls
50 x 10# dumbell french press
50 x 10# dumbell military press
50 x 10# dumbell deadlift

20 minutes of punching the heavy bag
3 rounds of 1:00 fast punches on heavy bag