BeachFit Week of Workouts 3.11.19
“Chum Bucket” (Compare: 6.29.18)
A. AMRAP 18 – (Teams of 2/Alternate Rds.)
200/150 meter Row
8 Box Jump/Step up
8 DB Thrusters
This should be a fun but challenging partner workout! Each partner must start their round when the the other partner completes the box Jumps.
A. In 10:00 Build to a heavy 6-8 KB Sumo Deadlift (30X1)
*After every set complete:
6-8 SA Ring Rows / arm
B. Every 2:00 for 10:00 complete:
12/9 cal Bike Erg (Adv: 15/12)
8 Bar Facing Burpees (Adv: 12 reps)
Today is a pulling day in multiple forms! Part A focused on controlled strength and part B on aerobic power. Your score in Sugar wod is heaviest weight on partA and your notes on part B.
“Wind Tunnel” (Compare: 12.19.18)
A. AMRAP 7
14 MB Front Squats (Adv: 10 MB Clean)
4-7 Strict Knees to Chest (Adv: Strict Knees to Elbow)
B. AMRAP 7
30 sec. of Jump Rope Singles (Adv: DU)
14 Sit ups
C. For Time
800 meter Run (Adv: 1000 meters)
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.
A. EMOM 25
Min 1- 40 sec. of Ski Erg
Min 2- 40 sec. of Alternating DB Arnold Press (20X0)
Min 3- 40 sec. of Wall Sit (Adv: Add Mb)
Min 4- 40 sec. of Row (blind)
Min 5- 40 sec. of “12 Volts”
Today is all about recovery with a few body building elements mixed with some aerobic work. Keep everything light and sustainable and focus on quality! No score to just add notes.
“BF Style 19.4”
“Saturday Is For The Girls 2.0”(Compare: 6.30.18)
A. “BF Eva”
Run 800 meters (Alt. Every 200 m)
30 Australian Ring Rows
B. For Time
Jump rope singles (Each)
Sit ups (Shared reps)
Ladies day at Beachfit never disappoints. Ladies: Dress to impress and leave it all on the dance floor.
A. AMRAP 18 – In teams of 2
Buy In: 600 meter Run
10/8 Cal Bike Erg
20 Push ups
30 Air Squats
*Buy out @ the 18:00 mark:
600 meter Run
Today is a Aerobic play on Cindy with a partner. Teams can choose to split up the reps in any way. Score today is rounds + reps.
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