Announcements
WE NEED YOUR HELP!
Ft. Ben is hosting the Fall Tru Challenge on Saturday, October 10th, and we can’t do it without you.
If you’d like to help, please put your name and times you can help HERE.
Ft. Ben Fit – Performance
Warm-up
General Warm-up
1 Round
20-30 seconds each side PVC Front Rack Stretch
10 PVC Pass Throughs
5 each way PVC Around the Worlds
20-30 seconds PVC Lat Stretch
10 PVC Good Mornings
10 PVC Front Squats
10yd High Knees
10yd Butt Kicks
10yd Bunny Hops
10yd Alternating Groin Stretch
—then—
2 Rounds
10 Front Squats @empty barbell
5 Burpees
Specific Warm-up
Round 1: 5 Front Squats @40%
Round 2: 4 Front Squats @50%
Round 3: 3 Front Squats @60%
Round 4: 2 Front Squats @70%
Front Squat (Front Squat 5×2 @80-90%
Rack Walkout 2×10 seconds @95-105%)
WOD (Time)
For Time
40 Lateral Bar Hops
10 Hang Power Cleans @155/105
30 Lateral Bar Hops
15 Hang Power Cleans @155/105
20 Lateral Bar Hops
20 Hang Power Cleans @155/105
WOD Prep
Round 1: 10 Lateral Bar Hops + 10 Hang Power Cleans @light weight
Round 2: 10 Lateral Bar Hops + 8 Hang Power Cleans @moderate weight
Round 3: 10 Lateral Bar Hops + 6 Hang Power Cleans @just below WOD weight
WOD
SCORE: Time
GOAL: 7:00-9:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
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