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BeachFit Week of Workouts 2.25.19

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Monday 2.25.19
“Infantry Square”
On a 9:00 clock build to a heavy:
5 BF Curtis P
*After each set complete:
100 m Jog

EMOM 12
Min 1: Run 200 meters (Adv: 250 m)
Min 2: 8 Box Jump (Adv: 12 reps)
Min 3: 10/7 cal Ski (Adv: 12/9)
Min 4: 15 Wall Balls (Adv: 20 reps)

Coaches Notes:
Today we are focusing on strength to start the day with a short burner to finish it off. Record your weight for part A and any notes you have form part B.

Tuesday 2.26.19
“Hot Tamale”
5 sets:
AMRAP 4
5 D Ball Clean
10 Straight Leg Sit ups
30 Plate Jumps
-Rest 1:00-

Coaches Notes:
Today’s workout will be a fast paced day with an emphasis on intensity! Keep track of your reps in each round and start off each new set from where you left off in previous set. Our score today is total reps from all 5 sets.

Wednesday 2.27.19
“Finger Prick”
Every 2:00 for 10:00 complete:
10/7 cal Row (Adv: 12/9)
7 Burpees (Adv: 10 reps)
Rest 2:00
Every 2:00 for 10:00 complete:
10-12 Alt. DB Snatch
10-12 Ring Rows (Adv: 4-7 Strict Pull up)

Coaches Notes:
Today we are focusing on pushing and pulling strength and endurance with a little dB skill work. Track all of your notes for both workouts in Sugar wod.

Thursday 2.28.19
“Drain-o”
AMRAP 25 (All easy effort)
200 m Jog
12/9 cal Bike Erg
60 Jump Rope Singles
18 Step ups
12/9 cal Row
30 sec. of Side Plank / side

Coaches Notes:
Today is a complete flush day, there should be some sweating and lots of smiles today! Get ready to attack 19.2 tomorrow!

Friday 3.1.19
“BF Style 19.2”

***During the next 4 weeks all Saturday and Sunday workouts are subject to change based on Friday’s WOD!!***

Saturday 3.2.19
“Smashing Pumpkins” (Compare: 10.22.18)
Every 3:00 for 21:00 complete:
20/15 cal Bike Erg
15 Ball Slams
30 sec. of FLR on DBs (Adv: Rings)

Coaches Notes:
Today is another longer interval workout. Sprint the bike every round and try to pick a challenging weight on the dball.

Sunday 3.3.19
“Wind Tunnel” (Compare: 12.19.18)
AMRAP 7
14 MB Front Squats (Adv: 10 MB Clean)
4-7 Strict Knees to Chest (Adv: Strict Knees to Elbow)
-Rest 1:30-
B. AMRAP 7
30 sec. of Jump Rope Singles (Adv: DU)
14 Sit ups
-Rest 3:00-
C. For Time
800 meter Run (Adv: 1000 meters)

Coaches Notes:
Today is a really fun tester that will involve the group pushing each other to finish! This is definitely one we will see again so mark your total reps for each amrap. Also, put your 800 meter time in the benchmarks section.