BeachFit Week of Workouts 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..)
Ring Rows (20X0)
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.
2:00 on / 2:00 off
12/9 cal Ski Erg (Adv: 15/12)
With remaining time:
Max rep of D Ball Cleans
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.
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)
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)
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.
“BF Style 19.3”
“99 Problems But A Box ‘Ain’t One” (Compare: 9.28.18, 11.24.18)
100 meter Run
9 Box Jumps
Time cap: 21 min
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.
“Reset Button” (Compare: 11.2.18)
For Time – Teams of 2
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
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.
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