BeachFit Week of Workouts 2.11.19
“A WOD to Remember” (Compare 8.22.18)
150 Jump rope singles (75 DU)
15 Box jump / Step up
12 KB Deadlift
9 DB Push press
Time cap: 18 min
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.
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)
Ski Erg Cals (Female: 14/12/10/8)
DB Front Rack Reverse Lunges (Alt.)
*200 meter Run After each round
Time cap: 13 min
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.
“Go The Distance”
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
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.
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
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.
“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)
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.
Dragon Roll” (Compare 9.17.18)
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)
Min 1 45 seconds of Sumo KB Deadlift (20X1)
Min 2-45 seconds of DB Bearcrawl
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.
“2 Live Crew” (Compare: 12.1.18)
2:00 on / 2:00 off
15/12 cal Row
With remaining time:
Max reps of DB Man Makers
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.
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