BENCHMARK GIRLS

HEROES WORKOUTS

Angie

Arnie (Arnaldo Quinones)

For Time:

All exercises using a single 2 pood kettlebell

• 100 Pull-ups

For Time:

• 100 Push-ups

• Right arm turkish get-ups, 21 reps

• 100 Sit-ups

• 50 swings

• 100 Squats

• Left arm overhead squats, 21 reps

• 50 swings

Barbara

• Right arm overhead squats, 21 reps

5 Rounds for Time:

• 50 swings

• 20 Pull-ups

• Left arm turkish get-ups, 21 reps

• 30 Push-ups

• 40 Sit-ups

Badger (CPO Mark Carter)

• 50 Squats

3 rounds for time:

• 95 pound squat clean, 30 reps

Chelsea

• 30 pull-ups

Each min on the min for 30 min:

• Run 800 metres

• 5 Pull-ups

• 10 Push-ups

Daniel (SFC Daniel Crabtree)

• 15 Squats

For Time:

• 50 Pull-ups

Cindy

• 400 metre run

As many rounds as possible in 20 min:

• 95 pound Thruster, 21 reps

• 5 Pull-ups

• 800 metre run

• 10 Push-ups

• 95 pound Thruster, 21 reps

• 15 Squats

• 400 metre run

• 50 Pull-ups

Diane

21-15-9 reps, for time:

Danny (Sgt Daniel Sakai)

• Deadlift 225 lbs

As many rounds as possible in 20 mins:

• Handstand push-ups

• 24” box jump, 30 reps

• 115 lb push press, 20 reps

Elizabeth

• 30 pull-ups

21-15-9 reps, for time:

• Clean 135 lbs

DT (SSgt Timothy Davis)

• Ring Dips

5 rounds for time:

• 155 lb deadlift, 12 reps

Fran

• 155 lb hang power cleans, 9 reps

21-15-9 reps, for time:

• 155 lb push jerk, 6 reps

• Thruster 95 lbs

• Pull-ups

Erin (Master Corporal Erin Doyle)

5 rounds for time:

Grace

• 40 lb dumbell split cleans, 15 reps

30 reps for time:

• 21 pull-ups

• Clean and Jerk 135 lbs

Garrett (Capt Garrett Lawton)

Helen

3 rounds for time:

3 rounds for time:

• 75 squats

• 400 metre run

• 25 ring handstand push-ups

• 1.5 pood Kettlebell swing x 21

• 25 L pull-ups

• Pull-ups 12 reps

Griff (SSgtTravis Griffin)

Isabel

For Time:

30 reps for time:

• Run 800 metres

• Snatch 135 pounds

• Run 400 metres backwards

• Run 800 metres

Jackie

• Run 400 metres backwards

For time:

• 1000 metre row

Hansen ( SSgt Daniel Hansen) 

• Thruster 45 lbs (50 reps)

5 rounds for time:

• Pull-ups (30 reps)

• 2 pood kettlebell swings, 30 reps

• 30 burpees

Karen

• 30 glute-ham sit-ups

For time:

• Wall-ball 150 shots

Jason (SO1 Jason Lewis)

For Time:

Linda (aka "3 bars of death")

• 100 squats

For time:

• 5 muscle-ups

10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 rep

• 75 squats

• Deadlift 1 1/2 BW

• 10 muscle-ups

• Bench BW

• 50 squats

• Clean 3/4 BW

• 15 muscle-ups

• 25 squats

Mary

• 20 muscle-ups

As many rounds as possible in 20 min:

• 5 Handstand push-ups

Jerry (SGM Jerry Patton)

• 10 1-legged squats

For Time:

• 15 pull-ups

• Run 1 mile

• Row 2K

Nancy

• Run 1 mile

5 rounds for time:

• 400 metre run

Josh (SSG Joshua Hager)

• Overhead squat 95 lbs x 15

For Time:

• 95 pound overhead squat, 21 reps

NEW GIRLS

• 42 pull-ups

• 95 pound overhead squat, 15 reps

Annie

• 30 pull-ups

50 - 40 - 30 - 20 and 10 reps for time:

• 95 pound overhead squat, 9 reps

• Double-unders

• 18 pull-ups

• Sit-ups

Joshie (SSG Joshua Whitaker)

Eva

3 rounds for time:

5 rounds for time:

• 40 pound dumbbell snatch, 21 reps, right arm

• Run 800 metres

• 21 L pull-ups

• 2 pood KB swing, 30 reps

• 40 pound dumbbell snatch, 21 reps, left arm

• 30 pull-ups

• 21 L pull-ups

The snatches are full squat snatches.

Kelly

Five rounds for time:

JT (PO1 Jeff Taylor)

• Run 400 metres

21 - 15 - 9 reps, for time:

• 30 box jump, 24 inch box

• Handstand push-ups

• 30 wall ball shots, 20 pound ball

• Ring dips

• Push-ups

Lynne

5 rounds for max reps:

McGhee (Cpl Ryan McGhee)

• Bodyweight bench press (e.g. same amount on bar as you weigh)

As many rounds as possible in 30 mins:

• 275 lb deadlift, 5 reps

• Pull-ups

• 13 push-ups

• 24” box jump, 9 reps

Nicole

As many rounds as possible in 20 mins:

Michael (Lt Michael McGreevey)

• Run 400 metres

3 rounds for time:

• Max rep pull-ups

• Run 800 metres

Note number of pull-ups completed for each round.

• 50 Back Extensions

• 50 Sit-ups

Mr. Joshua ( SO1 Joshua Thomas Harris)

5 rounds for time:

• Run 400 metres

• 30 Glute-ham sit-ups

• 250 lb deadlift, 15 reps

Murph (Lt Michael Murphy)

For Time:

• 1 mile run

• 100 pull-ups

• 200 push-ups

• 300 squats

• 1 mile run

Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you have a 20lb vest or body armour, wear it.

Nate (CPO Nathan Hardy)

As many rounds as possible in 20 mins:

• 2 muscle-ups

• 4 handstand push-ups

• 8 2-pood kettlebell swings

Nutts (Lt Andrew Nuttall)

For Time:

• 10 handstand push-ups

• 250 lb deadlift, 15 reps

• 30” box jumps, 25 reps

• 50 pull-ups

• 20 lb wallball shots 10 ft, 100 reps

• 200 double unders

• Run 45 metres w/ 45 lb plate

Paul (Paul J. R. D. Sciullo II)

5 rounds for time:

• 50 double unders

• 35 knees to elbows

• 185 lb overhead walk, 20 metres

Randy (Randy Simmons)

For Time:

• 75 power snatch, 75 reps

Ryan (Ryan Hummert)

5 rounds for time

• 7 muscle-ups

• 21 burpees

Each burpee terminates with a jump 1 foot above max standing reach

Stephen (Cpl Stephen Bouzane)

30 - 25 - 20 - 15 - 10 - 5 - reps, for time:

• Glute-ham sit-ups

• Back extension

• Knees to elbows

• 95 lb stiff legged deadlift

Tommy V (SCPO Thomas Valentine)

For Time:

• 115 lb thruster, 21 reps

• 15 ft rope climb, 12 ascents

• 115 lb thruster, 15 reps

• 15 ft rope climb, 9 ascents

• 115 lb thruster, 9 reps

• 15 ft rope climb, 6 ascents

Tyler (1Lt Tyler Parten)

5 rounds for time:

• 7 muscle-ups

• 95 lb sumo deadlift high pull, 21 reps

War Frank (Capt Warren Frank)

3 rounds for time:

• 25 muscle-ups

• 100 squats

• 35 Glute-ham sit-ups