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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 8/31/16

    STRENGTH:

    PRESS

    3X5 @80% OF NEW 5RM

    CONDITIONING:

    80 DOUBLE UNDERS*

    10 STRICT PULL UPS

    20 TOES TO BAR

    20 PUSH PRESS 95/65

    *160 SINGLES

    STRENGTH ACCESSORY:

    CROSSOVER SYMMETRY-SCAPULA

    3X10 DB CURLS-LIGHT



  • S&C 8/30/16

    STRONGMAN:

    “STONE CHIEF”

    3 MIN AMRAP OF-

    3 STONE TO SHOULDER

    6 PUSH UPS

    9 AIR SQUATS

    REST 1 MIN, REPEAT FOR A TOTAL OF 4 CYCLES. PICK UP WHERE YOU LEAVE OFF.

    Just a little review of the stone to shoulder.


  • S&C 8/29/16

    STRENGTH:

    BACK SQUAT

    3X5 @80% OF NEW 5RM

    CONDITIONING:

    “SURFER ON ACID”

    3X 

    400M RUN

    21 BURPEES

    STRENGTH ACCESSORY:

    3X10 HIP EXTENSION

    3X12 WEIGHTED BOX STEP UP

    These guys keep it sexy!


  • S&C 8/27/16

    DO SOMETHING HARD TODAY!


  • S&C 8/26/16

    STRENGTH:

    DEADLIFT- 5RM

    STARTING STRENGTH WARM UP

    3 ATTEMPTS AT YOUR NEW 5RM

    CONDITIONING:

    5X

    100M SPRINT

    10 STRAIGHT LEG SIT UPS.  (ADD A 10-15LB DB TO SPICE IT UP)

    REST 60 SEC

    STRENGTH ACCESSORY:

    3X8 GOOD MORNINGS-LIGHT LOAD

    400M TIRE DRAG TO RECOVER HAMS & GLUTES


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