• 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.
A.
15min
3 Cone Drill for fastest time x 3 Attempts
-5min Rest-
B.
Tabata Squat/Push Up
8 Sets
Squat x as many reps as possible for 20 sec
Rest 10 sec
8 Sets
Push Up as Many Reps as possible for 20 sec
Rest 10 sec
*Between Squats and push ups there is no additional break besides the 10sec
*You will record 2 scores, the number of reps on the round you performed the lest reps of each movement
*Scaled Push Up will have Incline Bar set to #7
-5min Rest-
C.
Essentials:
For Time:
Ring Pulls x 30 reps
Alternating Dumbbell Power Snatch x 30 reps 35/20
Burpees x 30 reps
Fitness:
For Time:
Pull Up x 30 reps
Alternating Dumbbell Power Snatch x 30 reps 50/35
Burpees x 30 reps
RX+: Chest to Bar
Performance:
For Time:
Chest to Bar x 30 reps
Alternating Dumbbell Power Snatch x 30 reps 65/40
Burpees x 30 reps