“The Beach Seven”
Seven rounds for time of:
7 handstand push-ups push-ups
7 135 pound sandbag thruster, 60#
7 knees to elbows
7 245 pound deadlift, sandbag SDLHP, 60#
7 burpees
7 kettlebell swings, 2 pood sandbag cleans, 60#
7 pull-ups
37:10. Post terrible Mexican stomach bug. Threw up in my mouth. Probably was extremely dehydrated.
“Thanksgiving”
Each minute on the minute for 30 minutes:
Minute 1 – 12 burpees
Minute 2 – 12 lunges each leg
Minute 3 – 12 shuttle runs, 10m
Minute 4 – 12 burpees
Minute 5 – 12 lunges each leg
Minute 6 – 12 shuttle runs, 10m…. etc. through minute 30.
For the remainder of each minute, rest and give thanks.
You will end up doing 10 sets of each movement.
If you’re working for more than 40 seconds in the first round, scale down your number (e.g. do 10/10/10 of each movement) so that you’ll have adequate time for thanksgiving.
If you’re working for less than 20 seconds in the first round, scale up to 15 reps so that you’ll be appropriately thankful for rest.
Beach Workout #8: FUCK YOU, LOVE JESS
4 rounds for time:
20 toes-to-bar, fattish bar
20 burpees
20 sandbag back squat, 60#
22:30.
Beach Workout #7: “BODY SHOTS”
Every 4 3 minutes for as long as possible:
100m 25m Sprint
10 Burpees
100m 25m Sandbag Sprint
10 Sandbag Clean & Jerk
100m 25m Sandbag Sprint
10 Burpees
100m 25m Sprint
60# sandbag. 5 rounds then quit. Should have run farther!
Beach Workout #6
5K “Run”
Hard sand – soft sand – hard sand – soft sand. Hip cramping pauses. Walking.
45 mins or so.
Beach Workout #5: “CHUNTEZUMA’S REVENGE”
AMRAP 3:
30 Broad Jump
30 HR Push-up
30 Shoulder-to-shoulder Sandbag Squat
30 Pull-up
30 Sandbag Squat Jump
30 Sandbag STOH
Rest 3:00
AMRAP 6:
30 Broad Jump
30 HR Push-up
30 Shoulder-to-shoulder Sandbag Squat
30 Pull-up
30 Sandbag Squat Jump
30 Sandbag STOH
Rest 3:00
For Time:
30 Broad Jump
30 HR Push-up
30 Shoulder-to-shoulder Sandbag Squat
30 Pull-up
30 Sandbag Squat Jump
30 Sandbag STOH
73/103/11:28.
BEACH MUSCLES EPISODE VI: BIS
Margarita Curls
Beach Workout #4:
??
Beach Workout #3: “BEACH GONE BAD”
3 Rounds For Reps:
1:00 Ring Mountain Climber (5:1)
1:00 Front Rack Sandbag Walking Lunge
1:00 TTB
1:00 Log/Sandbag-facing Burpee
1:00 Surf Sprints
1:00 Rest
58/55/57 = 170.
Beach Workout #2: “JAWS”
100m Swim + 100m Sprint
15-12-9 stadium-style:
Sandbag Thruster
Partner Over-under
100m Swim + 100m Sprint
Sam & Jess 24:05
BEACH MUSCLES EPISODE II: ABZ
Tabata Flutter Kicks, Leg Circles, V-ups
Beach Workout #1: “EL BAYWATCH”
4 sets:
100m Sprint
15 Ring Dips
10 Sandbag Squat Clean
Rest as long as it takes partner to complete.
Sam & Jess 16:44
BEACH MUSCLES EPISODE I: BIS
Chins & Curls