Better Sam

Beach Workout #12

“The Angie 83s”
Or “Angie Until I Ripped”

83 Pull-Ups
83 Push-Ups
83 Sit-Ups
83 Squats

28:30.

Beach Workout #11

Beach Air Force WOD

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work.

7:33, 60# sand bag.
(3 fillers — probably more like 50#)

Beach Workout #10
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Air Squats
Sit-Ups
Burpees

6:47
Ben — 8:03

Gymnasticals

AMRAP in 20 Minutes:
2 eccentric chin-ups, 15 seconds
2 eccentric dips, 15 seconds

6 rounds. Chair dips. A little short on the eccentric timing because feet hit ground.

AMRAP in 12 Minutes:
4 ring rows, top of ring at bottom bra band height / feet one foot in front of rings, 3 second negative
4 protracted push-ups on 18″ boxes, 3 second negative

7 rounds.

3×5 Cuban Rotations, 2×10# Sandbags

Elbow Rehab
3 rounds:
20 Sandbag Curls, 20#
20 Sandbag Reverse Curls, 20#
0:30 Isometric Sandbag Hold, 1″ above front rack
5 Cuban Rotations, 2×10# Sandbags

Beach Workout #9

Slightly modified to save chafed toes. Sit-ups were actually way easier than shuttle runs, as it turned out. Maybe a bit to easy with the 12-rep scheme.

“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 24 sit-ups
Minute 4 – 12 burpees
Minute 5 – 12 lunges each leg
Minute 6 – 12 shuttle runs, 10m 24 sit-ups… etc. through minute 30.

For the remainder of each minute, rest and give thanks.

Beach Workout #8

5K beach run
37:20

Gymnasticals

5×5 Bulgarian Split Squats, 4s eccentric
Superset with
5×5 Harop Curls, 4s eccentric

0, 20, 40, 60, 60#

AMRAP in 20 Minutes:
2 eccentric chin-ups, 15 seconds
2 eccentric dips, 15 seconds

6 rounds. A little short on the eccentric timing and toes to ground on ring dips.

AMRAP in 12 Minutes:
4 ring rows, top of ring at nipple height / feet one foot in front of rings, 3 second negative
4 protracted push-ups on 20″ boxes, 3 second negative

7 rounds.

Elbow Rehab
3 rounds:
20 Sandbag Curls, 20#
20 Sandbag Reverse Curls, 20#
5 Cuban Rotations, 2×10# Sandbags
0:30 Isometric Sandbag Hold, 1″ above front rack

Then 2 extra rounds of CRs.

Isometrics+Gymnasticals

Plank – 1:30, 1:00, 1:00, 1:00, 1:00 (rested 1:00)
Chinese plank with 20# sandbag – 2:30, 1.30, 1:00 (rested 1:00)

5 rounds:
5 Freestanding Handstand Hold Attempts
5 Muscle-Up Transitions with toes on floor

Beach Workout #7

“The Beach Filthy Fifty”
For time:
50 Box jump, 20″ lounge chair
50 Jumping pull-ups
50 Sandbag Clean, 40#
Walking Lunge, 50 steps
50 Knees to elbows
50 Sandbag Push press, 40#
50 Sandbag Good Morning, 40#
50 Sandbag Thruster, 40#
50 Burpees
50 Sandbag Lateral Jumps

32:00 approx.

Gymnastics

AMRAP in 20 Minutes:
2 eccentric chin-ups, 15 seconds
2 eccentric dips, 15 seconds

5 rounds.

AMRAP in 12 Minutes:
4 ring rows, nipple height / feet one foot in front of rings, 3 second negative
4 protracted push-ups on 20″ boxes, 3 second negative

7 rounds.

5×5 Cuban rotations, 2×6#

Beach Workout #6

AMRAP in 15 minutes:
50m Surf Sprint
20 Candlesticks
20 Squats

Hm. 5 rounds?

Beach Workout #5

5 Rounds For Time:
50m Bear Crawl
20 Sandbag OHS
20 Sandbag S2OH

11-something.