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BeachFit Week of Workouts 2.11.19

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BeachFit members CRUSHING the Spartan on Saturday! @saturdaymedia

 

Monday 2.11.19

“A WOD to Remember” (Compare 8.22.18)

For time

5 rounds

150 Jump rope singles (75 DU)

15 Box jump / Step up

12 KB Deadlift

9 DB Push press

Time cap: 18 min

+

Core DOWN

 

Coaches Notes:

This is the oldest and most frequently tested BF “benchmark” workout. If you have been coming to class consistently and working hard, you will finish this workout within the time cap. The reps for the push press are low so try to pick a weight that challenges you. Your score today is total time.

 

Tuesday 2.12.19

“CrossFire”

On 9:00 clock build to your heaviest: Dball Front Squat x 6-8 (22X1)

*After each set complete:

8 Hanging Knees to Chest (Crossbody)

 

For Time

16-14-12-10-

Ski Erg Cals (Female: 14/12/10/8)

DB Front Rack Reverse Lunges (Alt.)

*200 meter Run After each round

Time cap: 13 min

 

Coaches Notes:

Today is a good lower body and core strength day in part A. Take your time and stick to the tempos!! Part B should be a hard and fast push at full effort! Your score today is weight of the dball in part A and your time for part B.

 

Wednesday 2.13.19

“Go The Distance”

5 Rounds

1:00 on / :20 off

Bike Erg for max meters

30 Plate Toe Taps + 7 Plate Ground to Overhead

Row for max meters

Butterfly Sit ups

 

Coaches Notes:

Today is a longer aerobic workout in a format we have not done for a while. Your score today is your round with the furthest distance on the Row and Bike.

 

Thursday 2.14.19

“Cupid Shuffle”

AMRAP 25

8 Plank Rotations (Alt; As slow as possible)

8 Banded Good Mornings (30X1)

8 Half Kneeling Paloff Press / side

30 sec. of Side plank / side

30’ of Broad Jumps

30’ Sled Push

Morning

Coaches Notes:

Today is a functional body building day that is meant to be performed at a low intensity, focused on movement quality. There is no score today, but we suggest you take notes.

 

Friday 2.15.19

“Chinese Fire Drill”

AMRAP 21 – In teams of 2

30 SA DB Hang Clean and Press / arm (Plank)

40 Box Jump Overs (100 meter Run)

50 Ring Rows (Wall Sit)

60 Ball Slams (Bar Hang)

 

Coaches Notes:

Today is going to be a lot of work for both partners! You will never at any time be “resting”. Communication is key! Your score today is rounds + reps.

 

 

Saturday 2.16.19

Dragon Roll” (Compare 9.17.18)

EMOM 8

Min 1- 10/7 cal Ski Erg (Adv: 12/9)

Min 2- 45 seconds of Lateral Step ups (Adv: Add SB on shoulder; Alternate legs each round)

—Rest 1:30—

EMOM 8

Min 1 45 seconds of Sumo KB Deadlift (20X1)

Min 2-45 seconds of DB Bearcrawl

+

Core Wod

 

Coaches Notes:

Today we have two shorter workouts for Beachfit but they will get real very quickly. Use the step ups and and Deadlifts to recover in each workout and focus more on the quality of the movements and sticking to the tempos. Record all weights used today.

 

Sunday 2.17.19

“2 Live Crew” (Compare: 12.1.18)

5 sets:

2:00 on / 2:00 off

15/12 cal Row

With remaining time:

Max reps of DB Man Makers

 

Coaches Notes:

Today is another grinder workout that will test you mentally as well as physically. Our score today for Sugar Wod will be total manmakers completed in the 5 sets.