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Welcome to Benchmark Strength and Conditioning

We are a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. We teach functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

 


 

Workout Of The Day

  • S&C 8/24/16

    STRENGTH:

    PRESS- 5RM

    STARTING STRENGTH WARM UP

    3 ATTEMPTS AT YOUR NEW 5RM

    CONDITIONING:

    2-3 MIN AMRAPS

    3 STRICT PULL UPS

    6 BURPEE W/JUMP TOUCH TO PULL UP BAR

    REST 2 MIN BETWEEN AMRAPS

    STRENGTH ACCESSORY:

    CROSSOVER SYMMETRY- SCAPULA SERIES

    3 POSITION BANDED DISTRACTION


  • S&C 8/23/16

    STRONGMAN:

    15 MIN EMOM

    MIN 1- ROW FOR CALORIES

    MIN 2- SANDBAG OVER BAR 44” YOKE OR BARBELL ON PULL UP RACK *

    MIN 3- 15 RUSSIAN KBS (HEAVY)

     

    *SET UP BAR AT APPROX 44”. MUST MOVE FROM ONE SIDE TO THE OTHER WITH ONLY 1 SAND BAG.

    BRIAN SHAW IS CURRENTLY BATTLING FOR HIS 4TH TITLE OF "WORLDS STRONGEST MAN".

    AMAZING HUMAN!


  • S&C 8/22/16

    MAKE SURE TO GET YOUR REST IN THIS WEEK!  TIME TO TEST THOSE 5RM NUMBERS AND SET THE TONE FOR THE NEXT 6 WEEKS!  SHORT CONDITIONING WORK WILL FOLLOW THOSE DAYS WITH A DOOZIE STRONGMAN PIECE ON TUESDAY!  STRENGTH IS NEVER A WEAKNESS!

    STRENGTH:

    BACK SQUAT- 5RM

    STARTING STRENGTH WARM UP

    3 ATTEMPTS AT YOUR NEW 5RM

    CONDITIONING:

    4X

    200M RUN

    8 DB THRUSTERS

    25 DOUBLE UNDERS

    STRENGTH ACCESSORY:

    3X10 HIP EXTENSIONS

    400M TIRE DRAG TO RECOVER FROM SQUATS

    The filthy Saturday Tire Flippers!  Love it!!!


  • S&C 8/20/16

    FREE 9AM CLASS FOR FIRST TIMERS.

    DON'T FORGET TO DOWN REGULATE FOLKS.  THIS WEEK HAS BEEN ABOUT RESETTING AND RECOVERY.  MAKE TIME TO TAKE CARE OF YOU!


  • S&C 8/19/16

    THIS WEEK IS MEANT FOR RECOVERY AND PRACTICE.  AFTER 6 WEEKS OF STRENGTH PROGRESSION AND SOME BRUTAL CONDITIONING, WE WILL BE GIVING OUR BODIES A NEEDED BREAK AND AN OPPORTUNITY TO DO SOME MUCH NEEDED SKILL WORK.  OUR BODIES NEED THE REST FOLKS! REGARDLESS IF YOU THINK YOU DON’T, YOU DO! STRESS, RECOVER, ADAPT.  WE’LL ALL BE STRONGER, FITTER, AND HEALTHIER IN THE END.

    STRENGTH:

    DEADLIFT DELOAD

    3X5 @50% OF 5RM

    SKILL- KETTLEBELL SWING

    CONDITIONING:

    10 MIN EMOM

    10 RUSSIAN KBS PER MINUTE

    STRENGTH ACCESSORY:

    SUPER SET

    3X8 HIP EXTENSIONS

    3X 50’ WALKING LUNGE

    LET'S GET THAT RUSSIAN KBS SOLID!


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