Benchmarks!!! We rotate them every 3 months here at BCF to gauge our fitness and it’s incredible to see the ongoing excellence we have in the gym. PRs happen all the time here because we keep the stimulus ever-changing. We are stronger, have more endurance, our stamina is up — we do it all… And it will continue to improve if we do the things said by your coaches and come in consistently. Never neglect your mobility and recovery process (sleep, rest days, food) either. Keep it up!!!
Strength: Front squats 1) Every 45 seconds for 3:00 – 3 rep @ 75% -rest 1 minute
2) Every 45 seconds for 3:00 – 2 rep @ 80% -rest 1 minute
3) Every 45 seconds for 3:00 – 1 rep @ 85%
WOD: “Helen” 3 rounds of 400m run, 21 kb swings (55/35), 12 pullups
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