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BeachFit Week of Workouts 1.21.19

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“When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” ― James Clear, Atomic Habits

Monday 1.21.19

“Wild Wild West”

4 sets:

AMRAP 4

9/6 Cal Ski Erg

10 Burpees to Target (Adv: 12 reps)

15 KBS 

-Rest 1:00-

Coaches Notes:

Today we are trying to get a feel for our different gears. Ideally we will build in intensity each round. Think: 80%,85%,90%,95+%. Score today is Rounds + Reps. 

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Tuesday 1.22.19

“Two Tickets”

AMRAP 17 – Teams of 2 

80 Ball Slams 

55 Australian Ring Rows 

30 BF Curtis P’s

*Partner must complete 200/150 meter Row before switching*

Coaches Notes:

Today is a fast and intense partner workout that will keep your moving the entire time. Push the row so you don’t leave your partner stranded! Score today is Rounds + Reps. 

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Wednesday 1.23.19

“Puff the Magic Dragon”

AMRAP 25

50 meter Farmer’s Carry

8-10 MB Rotational Throws / Side 

30-40 sec. of FLR on Rings 

8-10 Lying Leg lifts (Adv: 6-8 Dragon Flags)

8-10 Box Jumps 

Coaches Notes:

Today is meant to a be a fun day with an active recovery feel. Think outside the box and challenge yourself on some different ways! No score today just take specific notes on how your do the different movements. 

Thursday 1.24.19 

“Rump Roast” (Compare: 11.26.18)

On an 10 min clock build to your heaviest:

7 Double DB Front Squat (1 sec. pause @ the bottom)

*After each set complete:

100 meter jog

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  1. For Time 

4 Rounds

27 Plate Jumps

21 Air Squats (Adv: Jump Squat)

15 Sit ups (Adv: Straight Leg; arms crossed)

Time cap: 10 min

Coaches Notes:

Today is a nice mix of strength and conditioning to start the week. Your score for Sugar Wod will be your heaviest DBs lifted and your time to complete part B. 

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Friday 1.25.19 

“Pearl Harbor” (Compare: 12.7.18)

For Time 

10 Burpee Box Jump 

20 Dball Cleans 

30/22 cal Bike Erg 

40 Plate Ground to OH

30/22 cal Bike Erg 

20 Dball Cleans 

10 Burpee Box Jump

Time cap: 15 min 

Coaches Notes:

Today is a really fun format with some more skill based movements that we have been implementing for a while now. Score is total time.

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Saturday 1.26.19

“HALEY”

EMOM 21 (Adv: 24 min)

Min 1: 200 meter Run (Adv: 250 meters)

Min 2: 40 sec. of Devil Press 

Min 3: 40 sec. of Walking Lunges (Adv: Sandbag)

Coaches Notes:

You will excel at “Haley” if you are light on your feet, as fast as a jack rabbit, and have some monster quads! If not, hold on to your hats it’s going to a wild one! Score today is survival and your DB weight. 

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Sunday 1.27.19

“Iron Man”

AMRAP 30

12/8 cal Assault Bike

12-15 GHD Sit ups to Parallel 

12 Half kneeling SA Press (6/arm;20X1)

60’ Sled Push 

3 Rope Lowers (Adv: 5 reps)

12 Wall Balls (Adv: 20+/14+)

Coaches Notes:

Today is a great day to learn how to pace a longer workout with many mixed modalities. You can go slower and use this as an active recovery day or you can push the envelope and use this as a great day for open prep!