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BeachFit Week of Workouts 3.4.19

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Have you read the latest blog post from Coach Tony?

Monday 3.4.19

“Bread N Butta” (Compare part B to 11.9.18)

In 10:00 build to a heavy 5-7 rep DB Bench Press (20X1)

*After each set complete:

12/9 cal Bike Erg

-Rest as needed to explain partB-

AMRAP 10 (Ladder up 2,4,6,8,etc..)

Box Jumps

Ring Rows (20X0)

Wall Balls

 

Coaches Notes:

Today is a fun day to start the week with a little bit for everyone! Record your heaviest bench press as well as your total reps for part B.

 

Tuesday 3.5.19

“Mr. Clean”

5 sets:

2:00 on / 2:00 off

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

With remaining time:

Max rep of D Ball Cleans

+

Core Wod

 

Coaches Notes:

Today we are continuing our work with the Dball clean (ideal weight: 60+/40+), this time it will be under heavy fatigue. Push the pace on the ski Erg! Score today is total D Ball Cleans completed.

 

Wednesday 3.6.19

“Black Jack”

Every 3:00 for 18:00 complete:

350/250 meter Bike Erg (Adv: 450/350)

6 Burpees to Target (Adv: 9 reps)

12 Sit ups (Adv: 18 reps)

 

 

Thursday 3.7.19

“Jock Jams”

EMOM 32

Min 1: 200 meter Run (Sc: 100 m)

Min 2: 40 sec. of Lateral step ups (Alt. Sides)

Min 3: 40 sec. of Row cals

Min 4: 40 sec. D Ball Carry (Alt. Sides)

 

Coaches Notes:

Today is a nice active recovery workout to prep for tomorrow 19.3, choose standards that will allow you to stay in a sustainable effort for the entire workout.

 

Friday 3.8.19

“BF Style 19.3”

 

Saturday 3.9.19

“99 Problems But A Box ‘Ain’t One” (Compare: 9.28.18, 11.24.18)

For Time

10 Rounds

100 meter Run

9 KBS

9 Box Jumps

Time cap: 21 min

 

Coaches Notes:

Today is a tough workout that will really challenge you during the later rounds to hold on to the KB and maintain your working pace, be sure to choose a good pace from be start as the limiter will be your breathing by the end.

 

Sunday 3.10.19

“Reset Button” (Compare: 11.2.18)

For Time – Teams of 2

2 Rounds

800 meter Run (Alt. Every 200m)

1200/1000 meter Row (Alt. Every 200m)

2400/2100 meter Bike Erg (Alt. Every 400/300m)

Time cap: 25 min

 

Coaches Notes:

You will alternate work with a partner so you want to work hard on each set but don’t go all out sprint Mode! Find a good working pace you can sustain every interval.