11.2.15

How it is November already is beyond me…time to make up for the lack of workouts posted and hit you guys with a really gnarly one! My GoRuck training group has been doing the “Monster Mash” workout on and off for a while, based on SealFit training plans, and they are serious. Most require a solid 1:30 of your time, so cater as need be but if you’ve got the time, get through all of this and prepare to feel like a total badass afterward:

Warm-Up:

-10 minutes https://player.vimeo.com/video/94253607?title=0&byline=0&portrait=0 ”>box breathing, //player.vimeo.com/video/94547580?byline=0&portrait=0“>ROM drills, 5 minute bike, easy

-2x: 200m run, 10 pull-ups, 10 //player.vimeo.com/video/91011117?title=0&byline=0&portrait=0“>burpees, 10 V-sit-ups

Strength:

– //player.vimeo.com/video/91015512?title=0&byline=0&portrait=0“>Power clean warm up (I do 3 sets of 6) then 5-5-5-5-5 with a little weight on the barbell – 45b barbell, judge accordngly

– Max push-ups in 2 minutes

Stamina / Work Capacity:

AFAP (As Fast As Possible): 2 rounds of a 1 mile run, https://player.vimeo.com/video/100133890?title=0&byline=0&portrait=0“>Row 2,000 m, Run 800m, 50 burpees.

**Rest 5 min and hydrate between rounds**

Cool Down:

Yoga, fuel and hydrate!

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