BeachFit Week of Workouts 4.8.19
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!
8 DB Bench Press
8-10 Strict Knees to Chest (Adv: K2E)
50 Jump Rope Singles
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.
“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!
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)
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.
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!
“MEL” (Compare: 1.8.19)
Suitcase Deadlifts / side
*After every round complete:
10/7 Calorie Row
Time cap: 16 min
Today we dive into the mind of coach Mel, have fun kiss your hamstrings goodbye!
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!
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