Box Squat 2 x 10 use 50% of your 1 Rep Max or work to a heavy double.



10 Min EMOM
ODD 6 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 32/24kg


10 Min EMOM
ODD 4 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 24/16kg



At the suggestion of Coach D.T. we are introducing MaD Benchmark Training, this is available to those who can make Open Gym and Strength Session times and will consist of a Girl and Hero workout being posted every week. You can team up with  some like minded folks and take on some of the longer Benchmark workouts to challenge yourself physically and mentally with workouts we don’t usually program in normal classes. Let us know what you think.

This weeks workouts are:



  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

For Time. Complete all reps of each exercise before moving to the next.



For Time:

  • Run 1 mile
  • 70/50kg Clean and jerk, 21 reps
  • Run 800 meters
  • 70/50kg Clean and jerk, 21 reps
  • Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.