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BeachFit Week of Workouts 4.8.19

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We had a blast Saturday during our beach WOD!! Don’t forget this Sunday we are taking class to Harbourside – class at 8 and 9am sharp!

Monday 4.8.19

“Bell bottoms”

In 9:00 build to your heaviest:

7 Front Rack DB Step ups / leg

Every 2:00 for 12:00 complete:

30 second Plank


14 Alternating Goblet Reverse Lunges

Part A is almost exactly the same as we did on 3.19.19 except we have added one more rep. Encourage athletes to refer back to SugarWOD and try to exceed or at least match their heaviest weight used on that date!

Tuesday 4.9.19



8 DB Bench Press

8-10 Strict Knees to Chest (Adv: K2E)

50 Jump Rope Singles

-Rest 2:00-


9/6 cal Ski Erg

16 Butterfly Sit Ups

100 m SA Overhead KB Carry (50m/arm)

Coaches Notes: Today is a challenging workout for the upper body and core! Choose a tough weight but one that you think you can go unbroken on both the bench and OH Carry for most of the rounds.

Wednesday 4.10.19

“Not Your Mummy’s Cindy” (Compare: 10.20.18)


200 meter Run

5 Ring Rows (20X0; Adv: Strict pull up)

10 Push ups

15 Air squats

Coaches Notes: Today is a really fun BF version of the CF Cindy 5-10-15 complex. Challenge yourself to take a tough working pace and use the clock as a guide to stick to it. Work hard and record your score into SugarWOD , this is the 4th time we have done this workout in the last 3 years and it is an excellent benchmark!

Thursday 4.11.19

“Bop It”


10 SA KB Bent over rows / arm (20X1)

10 Alt. Band Rotations

30 Plate Toe Taps

10 Plate Ground to OH

100m Dball Carry (Bearhug)

Coaches Notes:

Today’s Workout is the same theme as last week: Lot’s of rotational and bracing work with plenty of bodybuilding movements to ramp things up for beach season. Take your time today, this is more about feeling the right parts “turned on” then it is about doing more rounds.

Friday 4.12.19

“Team Biathlon”

In 8:00 build to a 5RM:

DB Squat Thruster

*After each set complete:

5 “12 Volts”


Max distance Bike Erg (meters)

*One teammate must be running 300 meters (Adv: 400m) at all times.

Coaches Notes: Today we are getting the best of everything! A strength test, a mono structural test, and a partner wod! Pacing is key today, find the right number that brings you right up to your threshold and hold on for the ride!

Saturday 4.13.19

“MEL” (Compare: 1.8.19)

For Time


Suitcase Deadlifts / side

Box Jumps

*After every round complete:

10/7 Calorie Row

Time cap: 16 min


Core Wod

Today we dive into the mind of coach Mel, have fun kiss your hamstrings goodbye!

Sunday 4.14.19

BeachFit @ Harbourside 

Class times at 8:00 AM and 9:00 AM at the main amphitheatre –  if you are bringing a friend make sure you have them come early enough to get their waiver signed and drop in donation made to LLS!