Ft. Ben Fit

Ft. Ben Fit – Ft. Ben BURN Saturday! (Checkmark) Partner workout 5000/4000m row AMRAP 10 DB step ups 12 dual DB clean and jerk 10 push ups 16 DB lunges 50 single unders P1 works on row (switch ever 400/500m) P2 works on AMRAP

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 each way Lying Knees Side to Side 10 Glute Bridges 5 Iron Crosses each way 20-30 seconds each side Lying Hamstring Stretch 20-30 seconds each side Lying Quad Stretch 5 reps of 5 seconds each of Up Dog to Child’s Pose 10yd Lunge and…

Ft. Ben Fit – Ft. Ben BURN Death by Calorie Row (No Measure) Start at 8/5 cals and add 1 cal every minute until failure If you complete the goal under the minute, rest until the start of the next minute. If you tap out before the 13 minute cap, perform 10 burpees OVER the…

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Iron Scorpions each way 20-30 seconds Standing Hamstring Stretch 20-30 seconds each side Pigeon Stretch 5 reps of 5 seconds each Up Dog to Down Dog with Calf Stretch 10/10 Leg Swings (front to back/side to side) 10yd Alternating Groin Stretch 10yd Walking Hip…

Ft. Ben Fit – Ft. Ben BURN Metcon (Checkmark) 3 rounds EMOM style 1. row/bike 2. 10 DB squat cleans 3. 10-12 DB push press 4. 20 jumping squats 5. rest 6. row/bike 7. 15-20 reverse lunge 8. :45 plank 9. 8-10 burpees 10. rest

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 20-30 seconds each side Standing Groin Stretch 5 reps of 5 seconds Down Dog with Calf Stretch 10 PVC Pass Throughs 10 each way PVC Around the Worlds 20-30 seconds PVC Lat Stretch 10 PVC Good Mornings 10 PVC Muscle Snatch 10 PVC Overhead Squats…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 3 rounds, every 5:00 200m run 20 single DB box step ups 20 alternating DB hang snatch 200m run Metcon 2 (Checkmark) 12 min AMRAP 10 plate G2OH 12 plate sit ups 14 plate OHD lunges

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Iron Crosses each way 20-30 seconds each side Lying Glute Stretch 20-30 seconds each side Lying Hamstring Stretch 20-30 seconds each side Lying Quad Stretch 20-30 seconds Seated Groin Stretch 20-30 seconds each side Kneeling Hip Flexor Stretch 20-30 seconds each side Straight Arm…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 3 rounds 20 ab mat sit ups 400m run/row 20 DB push press 15 DB bent over row 10 alternating leg v-up Metcon 2 (Checkmark) 200m row 6 devils press 300m row 8 devils press 400m row 10 devils press rest 2:00 10 devils press…

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10/10 Leg Swings (front to back/side to side) 20-30 seconds Standing Hamstring Stretch 20-30 seconds each side Standing Quad Stretch 20-30 seconds each side Standing Groin Stretch 20-30 seconds each side Kneeling Hip Flexor Stretch 5 reps of 5 seconds Up Dog 10yd Walking Hip…