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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 11/20/17

    THE GYM WILL BE CLOSED THURSDAY 11/23 AND FRIDAY 11/24 FOR THANKSGIVING.

    STRENGTH:

    BACK SQUAT

    3X8 ADD 5 LB TO LAST WEEK


    CONDITIONING:

    10 ROUNDS OF:

    20 SECONDS BIKE OR 100M ROWER SPRINT

    90 SEC REST

    EFFORTS SHOULD BE 85-90%


  • S&C 11/18/17

    TEAM SATURDAY!


  • S&C 11/17/17

    STRENGTH:

    DEADLIFT

    3X8 ADD 5LB TO LAST WEEKS WEIGHT

    IF YOU HAVEN’T DONE THE 3X8, 65% OF 1RM


    CONDITIONING:

    Farmers carry for max time.

    Men 70# KB in each in each hand (scale as needed)

    Women 53# KB in each hand (scale as needed)

    *Carry the kettlebells out as far as you can only putting them down when you absolutely have to. Once you drop them turn around and carry them back as quickly as possible. Record time it took to you to get out and back. This is the instance when the longest time is best.


  • S&C 11/16/17

    5:30PM OPEN GYM W/ COACH LIZ


  • S&C 11/15/17

    STRENGTH:

    PRESS

    3X8 ADD 2-5LB TO LAST WEEKS WEIGHT

    IF YOU HAVEN’T DONE THE 3X8, 65% OF 1RM


    CONDITIONING:

    6X NOT FOR TIME

    6 SUPINE RING ROWS

    6 BENCH PRESS

    250M ROW



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