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

10 Wall Scap Slides

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Arm Across Shoulder Stretch

20-30 seconds each side Standing Tricep Stretch

5 each way Thread the Needle

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds each side Standing Groin Stretch

10 Push-ups

10 Squat Jumps

—then—

2 Rounds

10 Shoulder to Overhead @empty barbell

10 Barbell Bent Over Rows @empty barbell

Specific Warm-up

Round 1: 4 Push Jerk @40% + 8 Ring Rows

Round 2: 3 Push Jerk @40% + 6 Ring Rows

Round 3: 2 Push Jerk @40% + 4 Ring Rows

Round 4: 1 Push Jerk @40% + 2 Ring Rows

Push Jerk (Push Jerk 1-rep Max
50 Ring Rows)

WOD (AMRAP – Rounds & Reps)

AMRAP 12

10 Power Snatch @95/65

10 Overhead Squat

3 Rope Climbs
WOD Prep

Alt. EMOM 6

M1: Complex: 3 Power Snatch + 3 Overhead Squats

M2: 1 Rope climb

WOD

SCORE: Rounds + Reps

GOAL: 3 Rounds

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind