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Introducing the 2020/21 Benchmark Series!

21
Sep

Introducing the 2020/21 Benchmark Series!

And here they are! The workouts for the 2020/21 Benchmark Series.

To learn more about the Benchmark Series and how it is structured for this calendar year, read this blog post.

Start planning your week to hit 4-5 of these workouts (please don’t come in for all 6, that’s not the point!). Remember – pick the ones you DON’T want to do if you want to test and develop your fitness this year!

The fun starts Monday, September 28th!

Monday

Jackie

1000 meter row
50 Thruster (45/35)
30 pull-ups
♀ 35 lb. ♂ 45 lb.

Video

Tuesday

Grace
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.
Grace Video

OR

Isabel
30 snatches for time
♀ 95 lb. ♂ 135 lb.
Isabel Video

Wednesday

Cindy, Mary, OR Nate

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Video

OR

“Nate”
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings
♀ 1.5 pood ♂ 2 pood

Thursday

Push Press
7-7-7-7-7
then,
Max Distance Handstand Walk, feet
Max L-sit, seconds

Friday

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Video

Saturday

Deadlift
3-3-3-3-3 reps