Benchmark Girls - Pick Your Poison

2016-07-28

A. "Nancy" - 5 rounds
400M Run
15 - Overhead Squat @ 65/95

or

"Helen" - 3 rounds
400M Run
21 - kb swings @ 35/53
12 - pull ups

or

"Cindy" - 20 minute amrap
5 - pullups
10 - pushups
15 - air squats

15 Minute Amrap + Death 10M

2016-07-27

A. 15 Minute Amrap
Farmer Carry x 120ft
Tuck Sit Up x 20
Db Snatch x 8R/8L
Med Ball Clean x 10

B. Death by 10M EMOM:
1 10M + 1 burpee
2 10M + 2 burpee
etc.

"Christine"

2016-07-26

Warm up: 3 rounds
Tempo row + barbell complex

A. "Christine" - 3 rounds of
500 M row
12 - deadlifts @ 3/4 bodyweight
21 - box jumps

Back Squat, "Lynne"

2016-07-25

A. Back Squat, 10-8-6-4-2 climbing

B. "Lynne" - 5 rounds
Max bench press @ 1/2 bodyweight
Max pull ups

Ascending/Descending Ladder

2016-07-23

1-10 Ascending ladder of Curtis P (95/65) *hang power clean, push press, lunge r, lunge l

10-1 Descending ladder of Toes 2 Bar

200m run between each set:

-1x Curtis P, 10 x Toes 2 Bar

200m run

-2x Curtis P, 9x Toes 2 Bar

200m run

-3x Curtis P, 8x Toes 2 Bar

200m run……

Continue until you have reached 10 Curtis P and 1 Toes 2 Bar

Curtis P's, Renegade Row

2016-07-23

2-4-6-8-10 Ascending ladder of Kb Curtis P *swing clean, push press, lunge r, lunge l

10-8-6-4-2 Descending ladder of Kb Renegade Row *row r, row l, pushup

200m run between each set:

-2x Curtis P, 10 x Renegade Row

200m run

-4x Curtis P, 8 x Renegade Row

200m run

-6 x Curtis P, 6 x Renegade Row

200m run……

Continue until you have reached 10 Curtis P and 1 Renegade Row

Strength/Conditioning

2016-07-16

Strength: Superset
A1. Kb Push Press, 3 x 8 R/L
A2. Kb 1-Arm Row, 3 x 8 R/L

Work Capacity: 12 Minute AMRAP:

11 - Goblet Squats
11 - Burpees
22 - Russian Swings

Kettlebell/Bodyweight Stacking

2016-07-09

Begin with :30 2 hand kettlebell swings
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds clean Right
30 seconds clean Left
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds clean Right
30 seconds clean Left
30 seconds Push Press Right
30 seconds Push Press Left
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds clean Right
30 seconds clean Left
30 seconds Push Press Right
30 seconds Push Press Left
30 seconds plank
30 seconds rest

:30 2 hand kettlebell swings
30 seconds push ups
30 seconds goblet squats
30 seconds clean Right
30 seconds clean Left
30 seconds Push Press Right
30 seconds Push Press Left
30 seconds plank
30 seconds halo right
30 seconds halo left

Deadlift, Hi Pull, Swing Clean, Renegade Rows, Squat Thrust Pick Ups, Push Press

2016-07-02

A. Every minute on the minute x 2 sets:
Single Leg Deadlift x 8/leg

B. Four Sets:
Hi Pull + Swing Clean (1+1) x 2 reps rest 15s btw reps
rest 15 seconds
Strict Handstand Pushup x Max Effort
Rest 2 minutes btw sets

C. Every minute on the minute x 6 minutes
Even – Single Arm Kettelbell Deadlift x 5/side
Odd – Standing Bottoms up Kettlebell Press x 5/side

D. Complete as many rounds and reps as possible in10 minutes of:
4 Renegade Rows (Row L + Row R+ Pushup)
5 Squat Thrust Pick Ups
6 Push Press

Strength and Conditioning Circuit

2016-06-18

A. Three Sets:
Single Arm Kettlebell Front Squat x 5/side
Single Arm Kettelbell or Dumbbell Row x 5/side

B. Five Sets:
Swing Clean + Squat Clean + Push Press + Tactical Lunge (3+3+3+3R/L), heavy but doable
rest 60 seconds

C. Complete as many rounds and reps as possible in 12 minutes of:
Prowler Push
10 Kb Snatch/Hi Pull, alternating arms
10 Kb Push Ups

8AM EVERY SATURDAY

2016-05-14

With Coach Ubie

Starts July 12th

2016-07-11

Our next 6-week block starts Tuesday, July 12th. Get your kiddos signed up now!!!

Spring Session

2016-02-27

Our next YouthFit session starts March 8th! Please sign your young athletes up at front desk.

NEXT SESSION STARTS NOVEMBER 3RD

2015-10-22

Our next Meridian Youthfit 6-week cycle starts November 3rd. Send us an email signing your children up for this session.

Meridian Youthfit

2015-10-17

We just finished up a 6-week cycle with our young Youthfit athletes!!! We will start the 2nd cycle in a few weeks...........

Cancelled Saturday July 16th

2016-07-11

Body Tune Up is cancelled this Saturday, July 16th. See you next week.

CLASS CANCELLED

2016-06-04

Class has been cancelled, Saturday, June 4th, as coach Shawna is out of town. See you next week!

SHOULDER IMMERSION-Test, myofascial release, mobility and retest

2016-05-14

You will need mats, yoga blocks and therapy balls.

Full Body

2016-05-07

Please bring mat, yoga block and balls!

PROGRESSIONS

2016-03-05

Bring your yoga mat, blocks, balls and water!