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The Girls

Benchmark Workouts
AMANDA
9-7-5
reps for time

ANGIE
For Time
100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

ANNIE
Rep Rounds
for time 50-40-30-20-10

Muscle-ups Snatches

Double-unders Sit-ups

Rx = 135/95 lbs

BARBARA
5 Rounds
20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
with 3 minute rest between each round

CHELSEA
OTM
On the minute for 30 minutes

CINDY
AMRAP
As many rounds as possible in 20 min

5 Pull-ups 10 Push-ups 15 Squats

5 Pull-ups 10 Push-ups 15 Squats

DIANE
21-15-9
reps for time

ELIZABETH
21-15-9
Clean Ring Dips
reps for time

EVA
5 Rounds
for time

Deadlift Handstand Push-ups

800 Meter Run 30 Kettlebell Swings 30 Pull-ups


Rx = 2/1.5 Pood

Rx = 225/155 lbs

Rx = 135/95 lbs

FRAN
21-15-9
Thruster Pull-ups
reps for time

GRACE
30 reps
for time

HELEN
3 Rounds
for time

Clean & Jerk

400 Meter Run 21 Kettlebell Swings 12 Pull-ups


Rx = 1.5/1 Pood

Rx = 95/65 lbs

Rx = 135/95 lbs

ISABEL
30 reps
for time

JACKIE
For Time
1000 Meter Row 50 Thrusters 30 Pull-ups

KAREN
For Time
150 Wall-balls

Snatch

Rx = 135/95 lbs

Rx = 45/35 lbs

Rx = 20/14 lbs

KELLY
5 Rounds
for time

LINDA
Rounds For Time
10-9-8-7-6-5-4-3-2-1

LYNNE
5 Rounds
for max reps

400 Meter Run 30 Box Jumps 30 Wall Balls


Rx = 24/20 Box 20/14 lbs Ball

Deadlift 1 BW Bench Press BW Clean BW


BW = Body Weight

Bench Press BW Pull-ups

BW = Body Weight

MARY
AMRAP
As many rounds as possible in 20 min

NANCY
5 Rounds
for time

NICOLE
AMRAP
As many rounds as possible in 20 min

5 Handstand Push-ups 10 Pistols 15 Pull-ups

400 Meter Run 15 Overhead Squats

400 Meter Run Max Rep Pull-ups


Note # of Pull-ups Per Round

Rx = 95/65 lbs

Exclusively at