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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 05/24/17

    DON'T FORGET, "MURPH" THIS SATURDAY!!! WE WILL HAVE SCALED AND TEAM VERSIONS SO EVERYONE CAN PARTICIPATE.

    STRENGTH:

    PRESS 3X5 ADD 2-3LB TO BAR


    CONDITIONING:

    15 MIN AMRAP

    70-80% EFFORT (SAVE IT FOR MURPH)

    200M RUN

    3 PULL UPS

    12 BALL SLAMS

    12 KBS

    WHO WAS LT. MICHAEL MURPHY?


  • S&C 05/23/17

    STRONGMAN:

    20 MIN EMOM

    1 POWER CLEAN + 1 FRONT SQUAT + 1 PUSH PRESS

    PAUSE BETWEEN EACH MOVEMENT

    *CHOOSE A WEIGHT YOU CAN USE ACROSS ALL 20 MIN



  • S&C 05/22/17

    DON'T FORGET, "MURPH" THIS SATURDAY!!!

    STRENGTH:

    BACK SQUAT 3X5 ADD 5 LB TO BAR


    CONDITIONING:

    21-15-9

    WALL BALL

    CAL ON ROWER


  • S&C 05/20/17

    THE GYM IS CLOSED TODAY.  GET OUTSIDE AND ENJOY YOUR FITNESS!!!

    What do you mean closed?


  • S&C 05/19/17

    THE GYM WILL BE CLOSED TOMORROW. SORRY FOR ANY INCONVENIENCE.

    STRENGTH:

    DEADLIFT 3X5 ADD 5LB TO BAR


    CONDITIONING:

    4X 500M ROW @85-90%

    1:1 REST  HOWEVER LONG IT TOOK TO DO YOUR 500M IS HOW LONG YOU REST


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