• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.
• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.
Essentials:
A.
Teams of 3
For Time:
Kettelbell Swing x 100 reps 55/35
Row x 100 cal
Wall Ball x 100 reps 20/14
Bike x 100 cal
Overhead squat x 100 reps 95/65
B.
Mobility
Seated Straddle x 3min
Saddle x 3min
Puppy Dog x 2min
Fitness/Performance:
A.
Teams of 3
For Time:
Kettelbell Swing x 100 reps 55/35
Row x 100 cal
Wall Ball x 100 reps 20/14
Bike x 100 cal
Overhead squat x 100 reps 95/65
B.
Mobility
Seated Straddle x 3min
Saddle x 3min
Puppy Dog x 2min