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BeachFit Week of Workouts 3.11.19

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Monday 3.11.19 

“Chum Bucket” (Compare: 6.29.18)

A. AMRAP 18 – (Teams of 2/Alternate Rds.)

200/150 meter Row 

8 Box Jump/Step up 

8 DB Thrusters 

Coaches Notes:

This should be a fun but challenging partner workout! Each partner must start their round when the the other partner completes the box Jumps.

Tuesday 3.12.19

“Pulled Pork”

A. In 10:00 Build to a heavy 6-8 KB Sumo Deadlift (30X1)

*After every set complete:

6-8 SA Ring Rows / arm

B. Every 2:00 for 10:00 complete:

12/9 cal Bike Erg (Adv: 15/12)

8 Bar Facing Burpees (Adv: 12 reps)

Coaches Notes:

Today is a pulling day in multiple forms! Part A focused on controlled strength and part B on aerobic power. Your score in Sugar wod is heaviest weight on partA and your notes on part B. 

Wednesday 3.13.19

“Wind Tunnel” (Compare: 12.19.18)

A. AMRAP 7

14 MB Front Squats (Adv: 10 MB Clean)

4-7 Strict Knees to Chest (Adv: Strict Knees to Elbow)

-Rest 1:30-

B. AMRAP 7

30 sec. of Jump Rope Singles (Adv: DU)

14 Sit ups 

-Rest 3:00-

C. For Time 

800 meter Run (Adv: 1000 meters)

Coaches Notes:

Today is a really fun tester that will involve the group pushing each other to finish! This is definitely one we will see again so mark your total reps for each amrap. Also, put your 800 meter time in the benchmarks section. 

Thursday 3.14.19

“High Five”

A. EMOM 25

Min 1- 40 sec. of Ski Erg 

Min 2- 40 sec. of Alternating DB Arnold Press (20X0)

Min 3- 40 sec. of Wall Sit (Adv: Add Mb)

Min 4- 40 sec. of Row (blind)

Min 5- 40 sec. of “12 Volts”

Coaches Notes:
Today is all about recovery with a few body building elements mixed with some aerobic work. Keep everything light and sustainable and focus on quality! No score to just add notes.

Friday 3.15.19

“BF Style 19.4”

Saturday 3.16.19

“Saturday Is For The Girls 2.0”(Compare: 6.30.18)

A. “BF Eva”

For Time 

2 Rounds 

Run 800 meters (Alt. Every 200 m)

30 KBS 

30 Australian Ring Rows 

Immediately into..

B. For Time 

120.100.80.60.40.20

Jump rope singles (Each)

60.50.40.30.20

Sit ups (Shared reps)

Coaches Notes:
Ladies day at Beachfit never disappoints. Ladies: Dress to impress and leave it all on the dance floor. 


Sunday 3.17.19

“Tag Team”

A. AMRAP 18 – In teams of 2 

Buy In: 600 meter Run

10/8 Cal Bike Erg

20 Push ups 

30 Air Squats 

*Buy out @ the 18:00 mark:

600 meter Run 

Coaches Notes:

Today is a Aerobic play on Cindy with a partner. Teams can choose to split up the reps in any way. Score today is rounds + reps.