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BeachFit Week of WODs 11.11.19

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Monday 11.11.19

“Heads or Tails?” (Compare: 7.15.19)

Sets 1-4

1:30 on / 1:30 off

200/150 meter Ski Erg (Adv: 250/200m)

[With remaining time]

Max reps of DB Front Squat (20X1; Adv: 50+/30+)

Sets 5-8

1:30 on / 1:30 off 

400/300 meter Bike (Adv: 500/400m)

[With remaining time]

Max reps of RKBS (Adv: 53+/35+)

*8 consecutive sets 

Coaches Notes:

Today’s challenge is how well you can “recharge the battery” after some intensity. Today’s workout is a total of 8 consecutive sets, after the 4th set you will switch workouts and complete 4 sets of the other couplet. Your score today is your max reps accumulated over the 8 sets. 



Tuesday 11.12.19

“T Swift”


7 Burpees (Adv: 10 reps)

200 meter Run 

14 Sit ups (Adv: 20 reps)

200 meter Run 

Coaches Notes:

Today is about building sustainable aerobic power. Choose a pace you feel you can hang on to for the whole workout and try to make every round the same exact pace! Your score for today is rounds + reps.



Wednesday 11.13.19

“Beef Cake”

In 12 minutes build to your heaviest:

6-8 Suitcase Deficit Reverse Lunge / leg

After each set complete: 

10/7 cal Ski Erg (Adv: 14/10)

-Rest 1:30-

In 12 minutes build to your heaviest:

6-8 SA Bent Over KB Row (20X1) / arm 

After each set complete:

10 Alternating Plank Shoulder Taps (2 sec. pause at top of each rep)

Coaches Notes:

Much like “Freak Show” from a few weeks back, we are spending a day working on strength and correcting imbalances. I’m both workouts you will be building in weight on the lunges and rows, as well as building your pace on the Ski Erg. Your score for today is heaviest DB used in part A and heaviest KB used in part B. In part A record the weight of one DB, for example if you use two 30# DBs your score is 30.



Thursday 11.14.19



6 Half kneeling land mine press (20X1)/arm

30 sec. of Reverse grip Active hang 

10 Side Plank Up Downs / Side 

60 Jump rope Singles (Adv: 45 DU)

30 meters SA Farmer’s Carry / arm 

Coaches Notes:

Today is performance care day designed to be lower intensity and performed in control. Build in weight as you go and challenge yourself towards the later rounds, especially on the shorter Carry today. There is no score today just record notes. 



Friday 11.15.19

“Three Layer Dip 2.0”

For Time 

3 Rounds 

20/15 cal Row (Beginner: 15/10)

20 Box Jumps 

10 Devil Press (Adv: 30/20 per hand)

Time cap: 14 min


Core Wod 

Coaches Notes:

We have added some extra spice to one of the layers of the dip this week, but we have taken a little off the others. Fully send it on the row and be methodical and stay tough on the Devils press. Your score for today is total time to complete. 



Saturday 11.16.19

“Burnt Toast”


60 Air Squats 

45 MB Partner Sit Ups 

30 Plate Jumps (Both partners must complete 30 reps; working at the same time)

Coaches Notes:

Today is going to be a real body weight burner with a lower body emphasis. Have fun! Your score is rounds + reps.



Sunday 11.17.19

“Feast Or Famine”


12/9 Bike Erg (Adv: 15/12)

10 Jumping Pull Ups 

30 sec. of D Ball Hold 

-Rest 1:30-


200 meter Run 

60 feet of HEAVY Sled Push (Adv: 135/90)

30 sec. of Hollow Body Flutter Kicks (Adv: Weighted)

Coaches Notes:

Today is a great mixed modal aerobic workout with many different challenges. Try to find a sustainable pace to work at each movement and maintain the same pace throughout the entire 24 minutes of work. Your score is rounds + reps for each Amrap separately.