Friday, April 28

It's Benchmark Friday and this week we have Karen! There are a lot of ways to approach this workout, but no matter what strategy you choose, you should have a plan going into it. The main time killer on this workout is letting the rest breaks get too long. Try to watch the clock on your breaks and force yourself to pick the ball back up. Also, if you've done this workout plenty of times before, try a different strategy and see how you do. Even if you time is slower than before, you will learn something about your wall ball ability and what works for you. Weekly Roundup!

1. Have a growth mindset rather than a fixed mindset. Today is a day to get better. Wise words from Ben Bergeron...


2. Here's a great Instagram from Jared Enderton showing what it means to "stay back" or "be more patient" when weightlifting. Hitting proper positions makes all the difference when it comes to efficiency and mechanical advantage. Practice with light weights and get it right before going heavy!

A post shared by Jared Enderton (@jaredenderton) on


Workout for Friday, April 28 "Karen" 150 Wallballs for time (20# to 10'/14# to 9')

Core Tabata - Work for 20 sec, Rest for 10 sec Alternate Movements each round for 8 rounds High Plank Hold Sit Ups Low Plank Hold (on elbows) Superman