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BeachFit Week of Workouts 12.4.17

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Monday 12.4.17

“Burp the Baby 2.0”

A. Every 3:00 for 18:00, complete the following:

250 meter RUN (Sc: 200 meters)

14 Step ups

7 Burpees to 6″ target

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Core Wod

Tuesday 12.5.17

“Commando”

A. 3 sets of:

AMRAP 7

10 Half Kneeling SA Arnold Press / side

15 Sand bag Glute bridges

30 seconds of Side plank / side

45 seconds of Wall Sit

100 meter Dball Carry

—Rest :45 between sets—

Wednesday 12.6.17

“Sonny and Cher”

A. Partner AMRAP 20 (Team of 2)

40 Box Jumps / Step ups

30 DB Push Press

20 Ring Rows (20X0)

Coach’s Notes: Athletes can partition work in any way. One partner working at a time.

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Core wod

Thursday 12.7.17

“Blood, Sweat, and Broad jumps”

A. EMOM 24

Min 1- 40 seconds of BIKE

Min 2- 40 seconds of FLR on rings

Min 3- 40 seconds of ROW

Min 4- 40 seconds of Broad jumps

Friday 12.8.17

“Paradise City”

A. 5RFT

60 Jump rope singles (Adv: 30 Double Unders)

18 KB Goblet squats (Sc: Air squats)

15 V ups (Adv: weighted)

12 Ball slams

Time cap : 18 min

Saturday 12.9.17

“Hulk Smash”

A. AMRAP 22 – O Course Style

200 meter RUN

10 Rope Slams

10 cal BIKE

10/8 DB Deadlifts

10 meter Sled Push

20 Sit ups