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BeachFit Week of Workouts 2.4.19

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Monday 2.4.19

“BF Style 12.3”


15 Box Jump

12 DB Push Press 

9 Strict Hanging Knees to Chest (Adv: Knees to Elbow)

Coaches Notes:

 Today is a BF version of an old, and very commonly retested Open workout from 2012. Give this your best effort as we are quickly approaching the 2019 Open! Score today is total time. 

Tuesday 2.5.19

“MUGS” (Compare: 12.3.18)

Every 3:00 for 21:00

200 meter Run (Adv: 250m)

12-15 Wall Balls 

30 sec. of Heavy Dball Hold

Coaches Notes:

Wednesday 2.6.19



50 Australian Ring Rows 

25 Burpee Ball Slams 

*One partner must be running 100 meters at all times.

Coaches Notes:

Today is a fun partner workout that will test your cardio and muscle endurance, a good goal today would be completing atleast 2 + full rounds. Score today is rounds + reps. 

Thursday 2.7.19

 EMOM 32

Min 1- 40 sec. of Row 

Min 2- 40 sec. of Jump Rope Singles 

Min 3- 40 sec. of Ski Erg 

Min 4- 40 sec. of Straight Leg Sit ups (Adv: Arms Crossed)

Coaches Notes:

Today is a long aerobic workout to flush your body from the last few days of workouts and also keep us fresh for the BF Spartan this Saturday. No score today, just record notes.

Friday 2.8.19

“Race Day” (Compare: 8.30.18)

Every 2:30 for 12:00 complete:

8 Reverse lunges on Slider / leg 

12 Seated Alternating DB Strict Press -build

 For Time – In Teams of 2-3

7/6.5K Bike Erg 

Coaches Notes:

Today is focused on unilateral upper and lower body strength. Stay as perfect and controlled as possible during workout A. Workout B should be short, all out sprints and then switch with your partner. Score is weights for part A and time for part B.

Saturday 2.9.19

For Time

BeachFit Spartan”

800m Run

40 Air Squats

800m Run + 60m Bear Crawl

40 Russian KB Swings

200m D-Ball Carry (any style)

800m Run

40 Sit Ups

800m Run + 60m Bear Crawl

40 Step Ups  Adv.(Box Jumps)

200m Overhead Plate Carry

800m Run

40 Lunges

800m Run + 60m Bear Crawl

40 Burpees

Adv.(60 Reps of Each)

Time cap: 60 min 

Coach Notes:

Athletes who are strong runners and believe they can go sub 45 minutes can up the reps to the advanced option of 60 reps. 

Scoring: Time + Every detail into the comments on SugarWOD for next year! 

Sunday 2.10.19

For Time 

Choose any order 

4000/3600 meter Bike

2000/1700 meter Row 

1000/800 meter Ski 

Time cap: 22 min


Core Down / Mobility

Coaches Notes:

Today is meant to be a day to breath, flow, and recover. Congratulations if you one of the finishers of yesterday’s first ever BF Spartan Race! Use this day as a time to enjoy a good sweat and meet some new people! Score will be total time.