Strength week 3 "BENCHMARK WEEK!!!!!"

MONDAY
0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES
5-15 MIN WARMUP
15-30 MIN STRENGTH: CORE
1 min Plank
THEN
REPS 20,16,12,8,4
One Arm Plank L
One Arm Plank R
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Inchworm
Birddog
DBL Leglift with Ceiling Stomp
THEN
1 min Plank
30-45MIN WOD
Martha BENCHMARK
3 ROUNDS 
40 seconds on 20 seconds off. 
Count total reps of every exercise to score. Aim for higher total reps.
​
Beginner

• Swings (15lb women, 20lb men)
• Crunch Tucks
• Jumping Jacks
• Kettlebell Situps (Holding Kettlebell Overhead 5lb Women, 10lb Men)
• TRX Squats

Intermediate

• Swings (25lb women, 35lb men)
• Legs Up V ups
• Jump Rope
• Kettlebell Situps (Holding Kettlebell Overhead 15lb Women, 25lb Men)
• Bodyweight Squats

Advanced

• Swings (35lb women, 50lb men)
• V Ups
• Double Unders
• Kettlebell Situps (Holding Kettlebell Overhead 25lb Women, 35lb Men)
• TRX Jump Squats

---

TUESDAY
0-10 MIN FULL BODY MOBILITY, DOWEL STRETCHES & functional WARMUP
10-25 MIN STRENGTH: Run the rack  for 15 min of: One leg Deadlift
25-45MIN WOD
*THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio 
BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X

---

WEDNESDAY
0-20 MIN FULL BODY MOBILITY, DOWEL STRETCHES & WARMUP
20-30 MIN STRENGTH: PULLUP
Top of the minute for 10 minutes
Perform a set of 3-5 reps of your most challenging Pull-up (L-pullup, weighted, strict, kipping, partner assisted, TRX rows etc.)
30-45MIN WOD
Michael BENCHMARK
5 rounds as fast as they can for time:
​
Beginner

• 50 Jumping Jacks
• 20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)
• 20 Jumping Pullups
• 10 snatches R & L (15lb women 30lb men)

Intermediate

• 100 Rope Skips
• 20 Burpees (No Pushup)
• 5 Kipping Pullups
• 10 snatches R & L (20lb women 40lb men)   

Advanced

• 40 Double Unders
• 20 Burpees (Chest To Ground)
• 10 Kipping Pullups
• 10 snatches R & L (25lb women 50lb men)

---

THURSDAY
0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES
5-15 MIN WARMUP
15-30 MIN STRENGTH: SQUAT
10 ROUNDS Squat with a kettlebell in the rack position for 5 reps then switch hands and squat for 5 more reps.THEN 1 LAP Overhead KB walk.
30-45MIN WOD
Carissa BENCHMARK
2 ROUNDS 
2 minutes on //30 seconds off. 
Total up all reps accomplished on every exercise to quantify. 
Set this up in a circuit format as to make sure not to run out of kettlebells.

Beginner

• Body weight Squats (parallell position! if not capable have them squat to a box to quantify depth)
• Swings (15lb Women / 25lb Men)                
• Push Presses (Alternate arms whenever you want just keep it even suggest switching every 5-10 reps (15lb Women / 20lb Men)
• Jumping Jacks

Intermediate

• Kettlebell Squats (20lb Women /40lb Men to parallel! can be goblet position or double kettlebell squat)
• Swings (25lb Women / 35lb Men)
• Push Presses (Alternate arms whenever you want just keep it even suggest switching every 5-10 reps (20lb Women / 30lb Men)
• Rope Skips        

Advanced

• Kettlebell Squats (40lb Women /80lb men to parallel! double kettlebell position)
• Swings (35lb Women / 50lb Men)
• Push Presses (Alternate arms whenever you want just keep it even suggest switching every 5-10 reps (25lb Women / 40lb Men)
• Double Unders

---

FRIDAY
0-20 MIN FULL BODY MOBILITY, DOWEL STRETCHES & WARMUP
20-30 MIN STRENGTH: PUSHUP
HAVE CLASS GET IN A CIRCLE (OR PARTNER UP) AND EVERYONE HOLDS A PLANK. START WITH 1 PUSHUP AROUND THE CIRCLE, THEN 2 PUSHUPS, THEN 3 PUSHUPS, THEN 4,5,4,3,2,1. Everyone must hold plank til it is their turn to pushup. 
30-45MIN WOD
*NEW* THOMAS BENCHMARK
3 ROUNDS OF 1 Minute at each station 
no rest move fast to get to next station.
Rest 1 minute between each full circuit 
Score by total reps performed on all exercises and rounds i.e. (RD 1-15 pu, 20ppr, 20ppl, 30kbhp, RD 2-15 pu, 20ppr, 20ppl, 30kbhp, RD 3-15 pu, 20ppr, 20ppl, 30kbhp= a score of 255)  

Beginner

• Kneeling Pushups (Chest To Ground)
• KB clean right (15lb Women 20lb men) FULL LOCKOUT
• KB clean Left (15lb Women 20lb men) FULL LOCKOUT
• Kettlebell High Pull (15lb Women 30lb Men)Two hands One Bell Shin To Chin
• REST

 Intermediate

• Regular Pushups (Chest to To Small Side Of Yoga Block)
• KB clean  Right (20lb Women 30lb men) FULL LOCKOUT
• KB clean  Left (20lb Women 30lb men) FULL LOCKOUT
• Kettlebell High Pull (25lb Women 40lb Men)Two hands One Bell Shin To Chin
• REST

Advanced

• Chest to Ground Pushups
• Push Press Right (25lb+ Women 40lb+ Men) FULL LOCKOUT
• Push Press Left (25lb+ Women 40lb+ Men) FULL LOCKOUT
• Kettlebell High Pull (35lb+ Women 50lb+ Men)Two hands One Bell Shin To Chin
• REST

---

SATURDAY
0-15 MIN FULL BODY MOBILITY, DOWEL STRETCHES & WARMUP
15-25 MIN STRENGTH: CORE
 30 SEC on //15 SEC off of:
      3 rounds V-ups
      5 rounds Flutter Kicks
      7 rounds Situps25-45MIN WOD
Lisa BENCHMARK 20 minute AMRAP for as many rounds as they can for time of:

Beginner

• 20 V ups legs up knees bent hands to toes
• 20 Swings (Two hands one kettlebell) 15lb Women 20lb Men
• 20 Squats to parallel position (top of knee higher than crease of hip
• Run 250m

Intermediate

• 20 V ups legs stay up hands to toes
• 20 Swings (Two hands one kettlebell) 25lb Women 35lb Men
• 20 Alternating Lunges Total(Back Knee Kisses Ground)
• Run 250m

Advanced

• 20 V ups full extention hands to toes
• 20 Swings (Two hands one kettlebell) 35lb Women 50lb Men
• 20 Jump Lunges Total(Back Knee Kisses Ground)
• Run 250m