Ft. Ben Fit

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 15-12-9-6-3 barbell squat cleans straight leg sit ups 50 single unders Metcon 2 (Checkmark) 12min AMRAP 20/15 cal bike 20 wall balls

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 reps Reach tall overhead, lean side to side then down and touch the toes 10yd Walking Straight Leg Marches 10yd Walking Quad Stretch 10yd Walking Pigeon Stretch (ankle on opposite knee) 10yd Samson Stretch 5 reps of 5 seconds each Up Dog to Child’s…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 30 min EMOM 1. 11/8 cal bike 2. 14 jacknives over KB 3. 20 American KB swings 4. 20 goblet squats 5. down and back farmer’s walk extra credit (Checkmark) 3 rounds :45 plate pinch hold 10 DB bicep curls 10 tricep kickbacks

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 20-30 seconds PVC Lat Stretch 5 each way Seated Hip Openers 20-30 seconds Seated Groin Stretch 10yd Heel Scoops 10yd Lunge and Rotate 10 Infant Squats —then— 2 Rounds 10 Muscle Snatch…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 5 rounds 21/16 cal row 15 ring rows 10 push ups 8 box dips 10 DB box step ups Metcon 2 (Checkmark) Alternate rounds with a partner 3 rounds each 15 slam balls 20 jumping split lunges

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10/10/10 Arm Circles (forward/backward/side to side) 5 Scorpions each way 20-30 seconds Standing Hamstring Stretch 20-30 seconds each side Quad Stretch 20-30 seconds each side Standing Groin Stretch 20-30 seconds each side Lat Stretch on Rig 20 Shoulder Taps 10 Ring Rows —then— 2 Rounds…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 3 rounds 12 DB thrusters 12 sit ups 75 single unders rest 1:00 3 rounds 75 single unders 12 sit ups 12 DB thrusters Metcon 2 (Checkmark) 4 rounds every 4:00 min 15/12 cal bike 20 push ups 20 jump squats

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10/10 Leg Swings (front to back/side to side) 5 Iron Crosses each way 20-30 seconds each side Lying Hamstring Stretch 20-30 seconds each side Lying Quad Stretch 20-30 seconds each side Lying Glute Stretch 20-30 seconds each side Kneeling Hip Flexor Stretch 10yd Walking Hip…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 10 rounds 200m run/300m row/600m bike 4 burpees Metcon 2 (Checkmark) 12min AMRAP with a barbell 2 deadlift 2 hang clean 2 push press 2 v-up 4 deadlift 4 hang clean 4 push press 4 v-up 6 deadlift 6 hang clean 6 push press 6…

Ft. Ben Fit – Barbell Club Sumo Deadlift (6×8 @ RPE 7) Bulgarian Split Squats (3×10 (5 each leg)) Push Jerk 8×4