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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 04/26/17

    STRENGTH:

    PRESS 3X5 ADD 2-3LB TO THE BAR


    CONDITIONING:

    400M RUN

    5X

    5 PULL UPS

    10 PUSH UPS

    15 AIR SQUATS

    400M RUN

    MAY 27TH. BE READY!


  • S&C 04/25/17

    STRONGMAN:

    “POWER CLEAN PARTY”

    EMOM complete 1 power clean

    Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

    Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155.  Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

    Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

    Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.


  • S&C 04/24/17

    STRENGTH:

    BACK SQUAT 3X5 ADD 5LB TO BAR


    CONDITIONING:

    FOR TIME:

    21-15-9

    WALL BALL

    BALL SLAM 

    200M RUN BETWEEN ROUNDS

    SO PROUD OF THESE ANIMALS!  FESTIVUS GAMES WERE A BLAST AND KEVIN, DAN AND CHASE WERE AMAZING!  BIG THANKS TO WES AND HIS CREW AT CROSSFIT NATOMAS FOR PUTTING ON A GREAT COMPETITIONB


  • S&C 04/22/17

    TEAM FUN TODAY!!!


  • S&C 04/21/17

    STRENGTH:

    DEADLIFT 3X5 ADD 5 LB


    CONDITIONING:

    3X FOR TIME

    20 KBS

    20 AB MAT SIT UPS

    400M RUN


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