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BeachFit Week of Workouts 3.25.19

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Monday 3.25.19

“Downhill” (Compare: 1.11.19)

In 9:00 build both to your heaviest:

7 Sumo KB DL (20X1)

30 seconds of Weighted Plank 

For Time 

800 meter Run 

30 Burpees (Adv: 50 reps)

30 Sit ups (Adv: 50 reps)

50 Air Squats 

Time cap: 15 min 

Coaches Notes:
Your score for today is weights for part A and your time for part B. Remind the class than many people opted not to do the Advanced option for part B but most people finished very early! Go for the advanced, you have nothing to lose!

Tuesday 3.26.19

“Harry and Lloyd”

AMRAP 20 – In teams of 2

100 meter Empty Sled Push (Adv: 45/25)

60 MB Russian Twists / Side 

100 meter SA DB Carry (50m/arm; together)

60/45 cal Bike Erg

Coaches Notes:

Today is a tough partner workout that will incorporate some good accessory strength movements with some aerobic movements and a little grinder work. Break up the work in any way except the OH Carry will have both partners working at the same time. Your score today is rounds + reps. 

Wednesday 3.27.19

“Bunny Slope”

 2:00 on / 2:00 off

5 Rounds

9/6 cal Ski Erg 

12/9 cal Row 

With remaining time:

Max reps of Box jumps 

Coaches Notes:

Today is a serious aerobic and plyometric workout. Push the ski and row as hard as you can today, allow yourself to get uncomfortable on the machines!! Your score today is total box jumps over the 5 rounds.

Thursday 3.28.19

“Billy Bob”


350/300 meter Bike Erg 

10 Strict Knees to Chest (Adv: Strict Knees to Elbow)

7 SL KB Deadlift / leg 

-Rest 1:30-


25 Plate Jumps 

15 Ball Slams

10 Alternating DB Reverse Lunges 

Coaches Notes:

Today is we want to work on strict gymnastic strength and unilateral movements. Encourage athletes to push themselves on the simple movements but also take their time and move for quality on the higher skill/technical work. 

Friday 3.29.19

“Flash Flood”

In 10:00 build to your heaviest:

6-8 Rep Dball Front Squat (22X1)

After each set complete:

30 seconds of FLR on DBs (Adv: Rings)

Every 2:30 for 10:00 complete:

3 Rounds (Adv: 4 Rounds)


12 Air Squats 

Coaches Notes:

Part A is all strength work today, respect the tempos! Part B is an evolution of last Tuesday’s part B. Each athlete must complete 3 or 4 rounds of work within the 2:30. Ideal weight for this workout would be 53/35. Record weight for part A and notes for the rest of your work today.

Saturday 3.30.19

“Spark Plug”

For Time 

5 Rounds (Adv: 6 Rounds)

Buy In: 500/400 meter Row 

10 DB Power Cleans 

10 Jumping Pull ups (Adv: 6-8 Strict Pull up)

10 V ups (Adv: Add Plate)

Time cap: 16 min


Core Down

Coaches Notes:

Today is a short burner compared to our usual BF workouts, we’ve thrown in a rare movement for us with the DB power Clean to keep you on your toes! Score for today is total time. 

Sunday 3.31.19



Min 1: 200 meter Run (Adv: 250 m Run)

Min 2: 40 sec. of Half Kneeling DB Strict Press (20X2)/ arm (Alt. Sides each round)

Min 3: 40 sec. of DBall Lateral Step up (Alt. Sides each round)

Min 4: 40 sec. of Side Plank Rotations (Alt. Sides each round)

Coaches Notes:

Today is a longer emom that is focusing on performance care but will also become aerobic challenging due to running and the interval nature of the workout. Let you main focus today Be on honoring the tempos and integrity of the movements. The run is the only part of the workout today you should really hit hard!