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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 01/21/17

    TEAMWORK OR INDIVIDUAL EFFORT?  COME FIND OUT!


  • S&C 01/20/17


    STRENGTH:

    DEADLIFT

    3X5 ADD 5 LB TO LAST WEEK


    CONDITIONING:

    4 ROUNDS

    5 DEAD LIFT 115/85

    5 POWER CLEAN

    5 PUSH PRESS

    REST 1 MIN BETWEEN ROUNDS


    STRENGTH ACCESSORY:

    3X6 RDL

    3X12 REVERSE HYPER @40% OF 1RM DEADLIFT

    OR 200M TIRE DRAG 25/15 PLATE


  • S&C 01/19/17

    5:30PM OLYMPIC WEIGHTLIFTING W/COACH LIZ

    ENJOY THE CIRCUS FREAK THAT IS KLOKOV!!!


  • S&C 01/18/17

    STRENGTH:

    PRESS

    3X5 ADD 2-3 LB TO LAST WEEK


    CONDITIONING:

    4 ROUNDS

    5 STRICT PULL UP

    10 PUSH UP

    35 DOUBLE UNDERS


    STRENGTH ACCESSORY:

    3X10 BENT OVER ROW-SUPINE

    3X10 LIGHT DB CURL

    THEN

    CROSSOVER SYMMETRY-PLYO

    CARLY AND KEVIN THINK WE'RE NUMBER ONE!


  • S&C 01/17/17

    STRONGMAN:

    TABATA SANDBAG OR KEG CARRY (ZERCHER STYLE)

    REST 5 MIN

    TABATA RUSSIAN KBS 


    TABATA= 8 RDS, 20 SECONDS OF HARD WORK, 10 SECONDS OF REST.

    G CARRY

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