BeachFit Week of Workouts 1.28.19
Ski Erg Cals
Butterfly Sit ups
Hand Release Push ups
*Must Complete 100 meter D Ball Carry After each round.
Time cap: 20 min
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.
“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
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.
“The Long Game”
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)
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.
“BF Style 18.2”
KB Goblet Squats
Buy Out: 1 Mile Run (Sc: 1200 m)
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.
“Gizzard” (Compare: 11.22.18)
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
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.
12/9 cal Bike Erg
4-6 Shoot Throughs (3 sec. Pauses)
12 Alt. V ups (Adv: 8-12 V ups)
24 Plate Toe Taps
100 meter Run
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!
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
B. For Time (Min 12-24)
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
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.
2019 01 27