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BeachFit Week of Workouts 1.28.19

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Monday 1.28.19


“WHIT 2.0”

For Time

21-18-15-12-9-

Ski Erg Cals 

Butterfly Sit ups 

Hand Release Push ups 

*Must Complete 100 meter D Ball Carry After each round.

Time cap: 20 min

Coaches Notes:

Today is a longer grind to start the week that will really challenge the upper body and your core. Hang tough on the ski erg! Score today is total time. 

Tuesday 1.29.19

“Grip and Rip”

A. On a 9:00 clock build to your heaviest:

7 SA Suitcase Deadlift / arm

*After each set complete:

300/250 meter Bike Erg (Increase pace each set 

B. AMRAP 12

8 Strict Hanging Knees to Chest (Adv: Strict Knees to Elbow)

8 Alt. DB Snatch 

8 Box Jump Over 

Coaches Notes:

Today is a heavy focus on hinging and hamstrings. We also want to incorporate some plyometrics and jumping today for all athletes in some way. Part B is meant to be a good push for intensity! Score today is heaviest kB used in part A and rounds + reps for part B. 

Wednesday 1.30.19

“The Long Game”

EMOM 28

Min 1- 200 meter Run (Adv: 250 m)

Min 2- 40 sec. of Alternating Weighted Step ups

Min 3- 40 sec. of Plank / Hollow Hold

Min 4- 40 sec. of Jump Rope (Adv: DU)

Coaches Notes:

Today as a longer workout with the focus on a less intense cardio session and some core and leg strength. Choose a Run you can finish 50 seconds or less. No score today just keep detailed notes of your work. 

Thursday 1.31.19

“BF Style 18.2”

For Time

1-2-3-4-5-6-7-8-9-10

KB Goblet Squats 

Burpees 

Buy Out: 1 Mile Run (Sc: 1200 m)

Coaches Notes:

Today is a repeat of last year’s second open Test. Get out of your comfort zone and challenge yourself to break through some mental barriers with this one! Today’s score is total time.

Friday 2.1.19

“Gizzard” (Compare: 11.22.18)

For Time

2 Rounds 

500/400 meter Ski Erg (Adv: 750/650m)

1000/900 meter Row (Adv: 1500/1300m)

2000/1800 meter Bike Erg (Adv: 3000/2700m)

Time cap: 35 min

Coaches Notes:

Today is a fun little cardio session to end the week and a retest from around Thanksgiving. Try to hold a nice sustainable pace and you should be able to finish under the cap. You can push the pace on this one if you choose but be ready to get uncomfortable! Score is total time.

Saturday 2.2.19

“Energizer Bunny”

AMRAP 8

12/9 cal Bike Erg

4-6 Shoot Throughs (3 sec. Pauses)

-Rest 1:30-

AMRAP 8

12 Alt. V ups (Adv: 8-12 V ups)

12 Lunges

24 Plate Toe Taps 

-Rest 1:30-

AMRAP 8

100 meter Run

15 RKBS

Coaches Notes:

Today is another day where we are learning to make mixed modalities aerobic. The goal is to find a pace that you can work without ever stopping during the 8 minutes!

Sunday 2.3.19

“ROBBY 2.0” 

A. EMOM 12

Min 1: 10/7 cal Row (Adv: 14/10)

Min 2: 12 Ball Slams 

Min 3: 9 Ring Rows (20X0; Adv: 5-8 SPU)

Min 4: 15 Wall Balls 

Immediately into..

B. For Time (Min 12-24)

3 Rounds

10/7 cal Row (Adv: 14/10)

12 Ball Slams 

9 Ring Rows (20X0; Adv: 5-8 SPU)

15 Wall Balls 

Time cap: 24 min cap  

Coaches Notes: 

Today is the second edition of Coach Robby’s BF Workout. This one will be just as nasty! Score today is your time for part B.