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BeachFit Week of Workouts 4.15.19

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Monday 4.15.19

“Pay The Toll”

In 10:00 build to your heaviest:

10 D Ball Front Squat (20X1) 

*100 meter Jog after every set.

AMRAP 10 

50 Jump Rope Singles (Adv: 30 Double Unders)

21 Air Squats 

14 Alt. V ups 

Coaches Notes: Today is a squat strength day with a lot of time under tension. Maintain the tempo and you will see how potent and effective part A can be today!  Record in Sugar wod your weight used for part A and your rounds + reps for part B.

Tuesday 4.16.19

“Get The Ball Rolling”

5 sets:

2:00 on / 2:00 off

600/500 meter Bike Erg (Adv: 700/600m)

In remaining time:

Max reps of Ball Slams 

Coaches Notes:

Today is all about building aerobic power and muscle endurance. Push the bike and challenge yourself on the D Ball weight. Your score today is total number of Ball Slams over the 5 sets.

Wednesday 4.17.19

“Filly Dilly”

AMRAP 27

30’ Bent Over Sled Pull

60’ Heavy Farmer’s Carry 

8 MB Rotational Throws / side 

30 sec. Side Plank / side 

8 Half Kneeling DB Strict Press / arm (20X1)

Coaches Notes: Today we want to focus on perfect form with a few newer movements and tempos. We also want you to really step outside your comfort zone on the Farmer’s Carry as we have done this many times before; set a personal record today and leave the gym surprising yourself! No score for today, take your time and be intentional with how you move, don’t worry about how many Rounds you get!

Thursday 4.18.19

“Back to the Future”

In 10:00 build your heaviest:

7 KB Front Rack Reverse lunges / leg (Adv: Plate Deficit)

*After each set complete:

10/7 cal Ski Erg 

EMOM 12 

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

Min 2: 40 sec. of Battle Ropes 

Min 3: 40 sec. of Wall Balls 

Min 4: 40 sec. of Superman Hold

Coaches Notes:

We are continuing are unilateral lower body strength work today and adding in a new, challenging variation. Record your weight used for part A, any advanced options performed, and any other notes. 

Friday 4.19.19

“Pace Setter”

AMRAP 25

21/15 cal Row 

15 Box Jumps 

9 Burpees to Target 

Coaches Notes: Today is our long day in preparation for Murph coming up very soon! You will notice the time domain is similar to Wednesday but your goals should be very different today. Try to find your fastest possible pace that you can repeat every round! Your score for Sugar Wod today is rounds + reps.

Saturday 4.20.19

“Bonnie and Clyde”

For Time – In teams of 2

3 Rounds 

100 Plate Jumps 

75 RKBS 

50 OH Plate Sit ups 

25 D Ball Cleans 

Time cap: 21 min

Coaches Notes: Today should be a fun partner workout that will require you guys to work quickly! You and your teammate can break up the reps however you would like, with one partner working at a time. Your score today is total time.

Sunday 4.21.19

“Devil Cakes”

EMOM 24 (Adv: 28 min)

Min 1: 10/7 cal Bike Erg (Adv: 12/9)

Min 2: 40 sec. of FLR on Rings 

Min 3: 10/7 cal Row (Adv: 12/9)

Min4: 40 sec. of Devil’s Press 

Coaches Notes:

Today is a long aerobic workout with a focus on fundamentals and learning how to make  a tough movement feel sustainable. Push the pace on the bikes and rowers to give yourself around 30 seconds of rest. Find a rhythm on the devil press that makes that movement feel like you could do it for minutes straight without stopping! Make note today of your DBs used and any advanced options.