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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 8/26/16

    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


  • S&C 8/25/16

    5AM ENDURANCE W/COACH HEATH

    5:30PM OLYMPIC WEIGHTLIFTING W/COACH LIZ

    HUGE PIECE FOR ALL ATHLETES!


  • 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!!!


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