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
10/10/10 Arm Circles (forward/backward/side to side)
10 Wall Scap Slides
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
5 reps of 5 seconds each Up Dog to Down Dog
20 Shoulder Taps
10yd Walking Quad Stretch
10yd Alternating Groin Stretch
5 Inchworms
—then—
2 Rounds
6 Single DB Push-up to Row (6 total Push-ups, 3 Rows each arm)
12 Hollow Rocks
Specific Warm-up
3 Rounds
4 Single Arm DB Bench Press (2 each arm)
4 Single Arm KB Knee Supported Rows (2 each arm)
Strength (Weight)
Single Arm DB Bench Press 5×6 (4 each arm)
Single Arm KB Knee Supported Row 5×6 (4 each arm)
WOD (Time)
“Cardio Gymnastics” Post-test
For Time
500/400m Row Buy-in
—then—
10,9,8,7,6,5,4,3,2,1 of
Toes to Bar
Handstand Push-ups
WOD Prep
Alt. EMOM 6
M1: 30 second Row
M2: 6-10 Toes to Bar
M3: 3-6 Handstand Push-ups
WOD
SCORE: Time
GOAL: 11:00-13:00
PACE: Calculated…your skill level on both of the gymnastic movements will determine your pace
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