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BeachFit Week of WODS 1.13.20

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Monday 1.13.20

“Emperor’s New Groove”

Every 2:15 for 9:00 complete:


Double DB Romanian DL (30X1)

30 sec. of High Plank (Adv: FLR on Rings)



12 Hang DB Clean and Press (6/arm)

10 Burpees 

8 Box Jumps (Adv: 24/20)

Coaches Notes:

We are starting the week with a strength focus. These segments are meant for the athlete to get comfortable with using different loads for different rep schemes and identify what they are capable of for each movement. Your score for today is your weight you build to for your final 6 rep Deadlift and Rounds + reps for part B. 



Tuesday 1.14.20

“Thor and Loki”

AMRAP 23 – In teams of 2

400 meter Sled Drag (Adv: 135/90)

300 meter Run (together)

200 Jump Rope Singles 

100 meter Farmer’s Carry (Adv: 70+/53+)

Coaches Notes:

Today is a fun team workout where you and your partner will share the load on all movements except for the run, which you will be completing together. Challenge each other to go heavy on the Drag and Carry, especially the Farmer’s carry! Your score is rounds + reps.



Wednesday 1.15.20

“Pork Chops”

In 10:00 build to your heaviest:

6 Rep Bulgarian Split Squat / leg 

*After every set: 

20-30 sec. Active Hang 



Min 1: 40 sec. of DB Front Squat (30X1)

Min 2: 40 sec. of Aussie Ring Rows (30X1)

Min 3: 40 sec. of Half kneeling Banded Chops (Switch sides every round)

Coaches Notes:

Today we are continuing our Single leg strength build that we have been doing for a few weeks. Part B will have an emphasis on controlled movement while in a format that should provide a good sweat for the day. Your score for today is for  heaviest 6 rep Bulgarian split squat for each leg. 



Thursday 1.16.20

“The Paper Cut”

7 Rounds 

2:00 on / 1:00 off 

12/8 cal Bike Erg (Adv: 16/12)

12/8 cal Ski Erg (Adv: 16/12)

With remaining time:

Max reps of Sit Ups 

Coaches Notes:

The goal of today is to really push on the Bike and Ski and earn as much time as possible for Sit ups. Your score for today is total sit ups over the 7 sets. 



Friday 1.17.20

“Milk Was A Bad Choice”

For Time 

120/90 cal Row 

60 D Ball Step Ups (Adv: 40+/25+)

30 Devil press (Adv: 30/20)

*Can be partitioned in any way 

Time cap: 23 min 

Coaches Notes:

Today is a fun but challenging finish to our week. You can choose to break up the reps in any way you like today. For example, you could do 10 rounds of: 12/6/3(male) or 5 rounds of 24/12/6 or any other way you think may work best for you specifically to compete this workout as quickly and efficiently as possible. Your score for today is total time to complete. 



Saturday 1.18.20

“Over Easy”


20/15 cal Bike Erg 

10 Glute Bridges on Bench 

20 Alt. V ups 

-Rest 1:30-


30 Russian Twists / Side 

15 sec. of SA Ring Row Hold / Arm 

30 sec. of KB Goblet Wall Sit 

Coaches Notes:

Today is a great day to focus on movement quality and attack some weaknesses in core strength/rotational strength and endurance and unilateral exercises. This will also become really sweaty too! Your score is rounds + reps for both workouts. 



Sunday 1.19.20

“Gentle Glen”

For Time 

30 D Ball Cleans (Adv: 80+/50+)

1000 meter Run (Adv: 1200 meters)

20 Australian Ring Rows (20X1; Adv: 10 Rope Lowers)

1000 meter Run (Adv: 1200 meters)

50 Burpees (Adv: 80 reps)

Time cap: 34 min 

Coaches Notes:

We are only a few weeks away from our BF Spartan and today will be one of our toughest days in preparation for this event! Take on the challenge of some or all of the Advanced options and be proud of your effort as you we begin a new week! Your score for today is total time to complete.