WORKOUT

Performance
“Girl Mash Up”
5 Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Swings 24/16kg – 12 Pull Ups – 400m Run
75 Wallballs 20/14# to 10’
400m Run – 12 Pull Ups – 21 KBS
200m Run
15 Squats – 10 Push Ups – 5 Pull Ups

Fitness
“Girl Mash Up”
5 Jumping Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Russian Swings 24/16kg – 12 Jumping Pull Ups – 400m Run
75 Wallballs 20/14# to 9’
400m Run – 12 Jumping Pull Ups – 21 KBS
200m Run
15 Squats – 10 Push Ups – 5 Jumping Pull Ups

BENCHMARK TRAINING

Games

“15.4”

Rx

(Includes Masters up to 54 years old)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each
round, and 3 reps to the clean every 3 rounds.
Men clean 84kg.
Women clean 56kg.

SCALED

(Scaled Men & Women 18-54)
Complete as many rounds and reps as possible in 8
minutes of:
10 push presses
10 cleans
Men push press  43kg. clean 52kg.
Women push press 29kg. and clean 34kg.

Hero

“Abbate”

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.

HeroMatthewAbbate