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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.

 


 

Strength & Conditioning

  • S&C 01/20/18

    TEAM SATURDAY!!!  TIME FOR FUN!!!

  • S&C 01/19/18

    STRENGTH:

    RDL (ROMANIAN DEADLIFT)

    3X6 @50% OF 1RM


    CONDITIONING:

    5X (MAX WEIGHTS 135/95)

    12 DEADLIFTS

    9 HANG POWER CLEANS

    6 PUSH JERKS

    REST 60 SEC BETWEEN ROUNDS


  • S&C 01/18/18

    5:30PM OPEN GYM W/COACH LIZ


  • S&C 01/17/18

    STRENGTH:

    ONE ARM DUMBELL PRESS

    4 SETS OF 5 REPS ON EACH ARM


    CONDITIONING:

    5 ROUNDS NOT FOR TIME-

    6 PENDLAY ROW (SUPINE GRIP)

    8 TOES TO BAR

    10 PUSH UPS

    12 CAL ON ROWER OR 10/8 CAL ON ASSAULT BIKE


  • S&C 01/16/18

    STRONGMAN:

    21 MIN EMOM

    MIN 1- 5 SANDBAG OVER SHOULDER

    MIN 2- HEAVY FARMER CARRY ACROSS AND BACK

    MIN 3- 40’ BURPEE BROAD JUMP


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