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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 12/09/16

    STRENGTH:

    SNATCH GRIP DEADLIFT

    3X5 @ APPROX 60% OF 1RM


    CONDITIONING:

    4 ROUNDS

    30 DOUBLE UNDERS

    15 KBS

    15 BALL SLAM

    REST 90 SEC BETWEEN ROUNDS


    STRENGTH ACC:

    4X

    10 SCAP PULL UPS

    10 SCAP PUSH UPS

    BACKWARD TIRE DRAG 100M LIGHT TO MODERATE LOAD.


  • S&C 12/08/16

    5:30PM OLYMPIC WEIGHTLIFTING W/COACH LIZ

    At 16 years old, CJ Cummings is the next great hope for the USA in Olympic Weightlifting! 301lb Snatch and 396lb Clean & Jerk!


  • S&C 12/07/16

    STRENGTH: 

    DB PRESS 1X20 AHAP

    WARM UP W/SETS OF 5 UNTIL YOU ARE READY TO ATTEMPT 20 REPS. NO DIP OF THE HIP OR BEND IN THE KNEE.


    CONDITIONING:

    4X

    4 STRICT PULL UPS

    8 PUSH UPS

    16 HOLLOW ROCKS

    400M RUN

    REST 90 SEC AFTER EACH ROUND


    STRENGTH ACC:

    CROSSOVER SYMMETRY PLYO

    BICEP/TRICEP OPENER 1X5 EACH


  • S&C 12/06/16

    STRONGMAN:

    BARBELL COMPLEX

    16 MIN EMOM

    1 POWER CLEAN

    1 HANG POWER CLEAN

    1 PUSH JERK

    WEIGHT SHOULD BE HEAVY, BUT ALLOW FOR SOLID MOVEMENT.


  • S&C 12/05/16

    STRENGTH:

    BOX SQUAT

    3X5 @65% OF 1RM BACK SQUAT


    CONDITIONING:

    TEAMS OF 2

    1 PERSON ROWS 250M WHILE PARTNER HOLDS SANDBAG OR PLATE IN ZERCHER POSITION.

    TEAM MATES SWITCH EVERY 250M UNTIL TOTAL REACHING A TOTAL OF 2400M.

    ASSAULT BIKE WILL BE EVERY 12 CAL UNTIL 120 CAL.


    STRENGTH ACC:

    3X8-10 BACK EXTENSIONS

    3X5 DEPTH JUMPS


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