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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 09/25/17

    MONDAY 9/25

    STRENGTH:

    BACK SQUAT 3X5 @65% OF 1RM

    2 SECOND PAUSE IN BOTTOM


    CONDITIONING:

    5X

    200M RUN

    60 SEC REST BETWEEN


  • S&C 09/23/17

    TEAM FUN!!! GET IN HERE AND PLAY WITH US!


  • S&C 09/22/17

    STRENGTH:

    DEADLIFT

    1 REP AT 92% OF YOUR 1RM

    THEN

    3X5 @78% OF YOUR SINGLE PULL


    CONDITIONING:

    10-9-8-7-6-5-4-3-2-1

    WALL BALL

    BALL SLAM

    PUSH UPS


  • S&C 09/21/17

    5:30PM OLYMPIC WEIGHTLIFTING W/COACH LIZ


  • S&C 09/20/17

    STRENGTH:

    PRESS

    1 REP AT 92% OF YOUR 1RM

    THEN

    3X5 @78% OF YOUR SINGLE PRESS


    CONDITIONING:

    NOT FOR TIME-

    5X

    8 DOUBLE DB BENT OVER ROW

    12 KBS (HEAVY)

    8 DB PUSH PRESS

    ONE WEEK TO GO AND STILL AT IT!


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