BeachFit Week of Workouts 4.15.19
“Pay The Toll”
In 10:00 build to your heaviest:
10 D Ball Front Squat (20X1)
*100 meter Jog after every set.
50 Jump Rope Singles (Adv: 30 Double Unders)
21 Air Squats
14 Alt. V ups
Coaches Notes: Today is a squat strength day with a lot of time under tension. Maintain the tempo and you will see how potent and effective part A can be today! Record in Sugar wod your weight used for part A and your rounds + reps for part B.
“Get The Ball Rolling”
2:00 on / 2:00 off
600/500 meter Bike Erg (Adv: 700/600m)
In remaining time:
Max reps of Ball Slams
Today is all about building aerobic power and muscle endurance. Push the bike and challenge yourself on the D Ball weight. Your score today is total number of Ball Slams over the 5 sets.
30’ Bent Over Sled Pull
60’ Heavy Farmer’s Carry
8 MB Rotational Throws / side
30 sec. Side Plank / side
8 Half Kneeling DB Strict Press / arm (20X1)
Coaches Notes: Today we want to focus on perfect form with a few newer movements and tempos. We also want you to really step outside your comfort zone on the Farmer’s Carry as we have done this many times before; set a personal record today and leave the gym surprising yourself! No score for today, take your time and be intentional with how you move, don’t worry about how many Rounds you get!
“Back to the Future”
In 10:00 build your heaviest:
7 KB Front Rack Reverse lunges / leg (Adv: Plate Deficit)
*After each set complete:
10/7 cal Ski Erg
Min 1: 200 meter Run (Adv: 250 m)
Min 2: 40 sec. of Battle Ropes
Min 3: 40 sec. of Wall Balls
Min 4: 40 sec. of Superman Hold
We are continuing are unilateral lower body strength work today and adding in a new, challenging variation. Record your weight used for part A, any advanced options performed, and any other notes.
21/15 cal Row
15 Box Jumps
9 Burpees to Target
Coaches Notes: Today is our long day in preparation for Murph coming up very soon! You will notice the time domain is similar to Wednesday but your goals should be very different today. Try to find your fastest possible pace that you can repeat every round! Your score for Sugar Wod today is rounds + reps.
“Bonnie and Clyde”
For Time – In teams of 2
100 Plate Jumps
50 OH Plate Sit ups
25 D Ball Cleans
Time cap: 21 min
Coaches Notes: Today should be a fun partner workout that will require you guys to work quickly! You and your teammate can break up the reps however you would like, with one partner working at a time. Your score today is total time.
EMOM 24 (Adv: 28 min)
Min 1: 10/7 cal Bike Erg (Adv: 12/9)
Min 2: 40 sec. of FLR on Rings
Min 3: 10/7 cal Row (Adv: 12/9)
Min4: 40 sec. of Devil’s Press
Today is a long aerobic workout with a focus on fundamentals and learning how to make a tough movement feel sustainable. Push the pace on the bikes and rowers to give yourself around 30 seconds of rest. Find a rhythm on the devil press that makes that movement feel like you could do it for minutes straight without stopping! Make note today of your DBs used and any advanced options.
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