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BeachFit Week of WODS 1.6.20

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Monday 1.6.20

“Sunny Side Up”


20/15 cal Row 

20 Sit ups (Adv: 30 reps)

10-15 Hammer Curls 

-Rest 2:00-



40 Plate Jumps 

16 Strict Knees to Chest (Adv: 9-12 Knees to Elbow)

8 Half Kneeling MB Rotational Throws / Side 

Coaches Notes:

We are starting the week off with some good fundamentals within an aerobic format. Your core is also going to be challenged today! Your score is rounds + reps for both workouts. 



Tuesday 1.7.20

“Ice Monster” (Compare: 9.20.19)


Min 1: 45 sec. of Ski Erg 

Min 2: 45 sec. of D Ball Cleans (Adv: 80+/50+)

Min 3: 45 sec. of Forward/Backward Low Bear Crawl 

Coaches Notes:

Today is a tough workout with a nice mix of cardio, strength work, and body weight basics. Your score for today is total combined Ski Erg cals and Dball Cleans over 6 rounds. The Bear Crawl station has no score and is a movement quality focus. 



Wednesday 1.8.20

“Turkish Delight”


8 Side Plank Up Downs / Side 

8 Stagger Stance SL Deadlift / leg 

8 Turkish Sit Ups / Side 

40 m Backward sled Drag 

8 Box Jumps (Build in height)

Coaches Notes:

We are adding in a few wrinkles and new challenges for today’s performance care workout. There is no score for today we want you to focus on trying new things! 



Thursday 1.9.20

“Highways and Byways”

For Time 

1000/800 meter Bike Erg 

1000 meter Run (Adv: 1200 m)

1000/800 meter Bike Erg 

600 meter Run (Adv: 800 m)

1000/800 meter Bike Erg 

300 meter Run (Adv: 400 m)

Time cap: 22 min 

Coaches Notes:

Today is going to be a great endurance test for us to re visit in the near future. Don’t go out too fast in the first set but still give this one your best effort! Try to push the bike you can hold a faster pace than you think! Your score is total time. 


Friday 1.10.20

“Little Chief”

In 10:00 build to your heaviest:

8 Bulgarian Split Squat / leg 

*After each set:

8 Alternating Plank Shoulder Taps 


3 sets (Compare: 3.19.19)


6 Push ups


12 Air Squats 

-Rest 1:00 between sets-

Coaches Notes:

Today we are going to focus on unilateral leg strength to begin the day. We will finish off with a burner! Part A record your heaviest weight for each leg. Part B record total reps between all 3 sets.



Saturday 1.11.20

“Atlas Shrugged”

5 Rounds 

1:00 on / :20 off

  1. Row Cals 
  2. Plate Ground to Overhead (3 sec. hold  overhead every rep)
  3. Ski Erg Cals 
  4. Jump Rope 

Coaches Notes:

Today is going to be a long sweaty conditioning piece. We added an interesting challenge to an old movement to work on some overhead stability. There is no score for today. 



Sunday 1.12.20

“The Hurt Locker”


300 meter Run 

120 foot SA Farmer’s Carry / Arm (Adv: 62+/44+)

60 foot Bear Crawl 

30 Sit Ups 

300 meter Assault Bike 

Coaches Notes:

Today is half way benchmark for our BF Spartan Prep and what better way to do that than with an Obstacle Course style workout. Your score for today is rounds + reps.