Ft. Ben Fit

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

5 reps of 5 seconds each Down Dog with Calf Stretch

20-30 seconds each side Banded Lat Stretch

20-30 seconds each side Banded Tricep Stretch

10 Band Pull Aparts

10 Band Good Mornings

10yd Walking Hip Openers

10yd Walking Pigeon Stretch (ankle on opposite knee)

10yd Walking Heel Scoops

10yd Alternating Groin Stretch

—then—

2 Rounds

20 Mountain Climbers

10 Air Squats

Specific Warm-up

800m (0.5 Mile) Bike @easy to moderate pace

1 minute Rest

400m (0.25 Mile) Bike @moderate to hard pace

Cardio is Hardio (Time)

“Breaking Away” Post-test

2.5k Bike (1.5 miles)

WOD (Time)

5 Rounds For Time

6 Single DB Hang Snatch Right Hand @50/35

10yd Single DB Overhead Carry Right Hand

6 Single DB Hang Snatch Left Hand

10yd Single DB Overhead Carry Left Hand

8 Power Cleans @155/105
WOD Prep

3 Rounds

2 Single DB Hang Snatch Right Hand @50/35

10yd Single DB Overhead Carry Right Hand

2 Single DB Hang Snatch Left Hand

10yd Single DB Overhead Carry Left Hand

4 Power Cleans

WOD

SCORE: Time

GOAL: 9:00-11:00

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent