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BeachFit Week of WODS 11.18.19

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Monday 11.18.19

“Three Hour Tour”


1:00 Bike Erg 

1:00 Row 

1:00 Ski 

1:00 Plate Jumps 

5 Half Kneeling SA DB Press (20X1; R)

30 feet of SA OH DB Carry (R)

5 Half Kneeling SA DB Press (20X1; L)

30 feet of SA OH DB Carry (L)

Coaches Notes:

Today is meant to be a long aerobic day done at an easy pace. We would call this a “round the world” format. Start off at a warm up effort and only increase your pace if you feel good and you are sure you can repeat that effort throughout the remainder of the workout. There is no score for today.



Tuesday 11.19.19

“Panic At The Disco”

In 10:00 build to your heaviest:

7 DB Front Rack Step Ups / leg (Compare: 4.8.19)


For Time (Compare: 8.20.19)

5 Rounds 

200 meter Run

15 KB Goblet Squats (Adv: 44+/26+)

Time cap: 10 min 

Coaches Notes:

Today we are re testing a strength segment and conditioning piece from 2 different past workouts. Be sure to go back in Sugar wod and find your old scores to compare today. Your score for today is heaviest DB used for part A and total time to complete part B. 



Wednesday 11.20.19

“Pull A Fast One”

For Time 


Row Calories (Female: 21-15-9)

Box Jumps 

Plate Ground to Overhead 

*After every round: 

12 Australian Ring Rows 

(Adv: 4 Rope Lowers) 

Time cap: 17 min 


Core Wod 

Coaches Notes:

Today is an intense burner with the focus on hinging and pulling movements. Today may be a tight cap for some athletes so try and hit the ground running on this one and keep pushing the pace in the later rounds. Your score today is total time to complete.



Thursday 11.21.19

“Breath Taker”

EMOM 24 

Min 1: 12/9 cal Bike Erg (Adv: 15/12)

Min 2: 40 sec. of D Ball Front Hold 

Min 3: 40 sec. of Alt. Reverse Lunges (Adv: Weighted)

Min 4: 40 sec. of Side Plank Rotations

Coaches Notes:

Today is a challenging longer aerobic workout with some good accessory style strength movements mixed in. Your score for today is the heaviest Dball you can hold for the ENTIRE 40 seconds. If you don’t make it through the entire interval that weight will not count towards your score!



Friday 11.22.19

“Gut Grenade” (Compare: 8.26.19)

5 sets 

2:30 on / 2:30 off 

250 meter Run (Adv: 300 meters)

15 Sit ups 

With Remaining Time:

Max reps of Burpees to Target 

Coaches Notes:

Today we are taking another crack at a spicy tester from back in August. The goal is to run each interval as hard as possible and earn more time at the burpees. This should be a very hard effort from the start, knowing you will get a lot of rest between intervals. Before you come to class, check SugarWOD for your old numbers and try to replicate the same test and beat your score! Your score for today is total burpees over the 5 sets.



Saturday 11.23.19

“Han & Chewy”

3 sets – Teams of 2

1:40 on / :20 off 

Max reps of Ski Erg Cals 

Max reps of D Ball Clean (Adv: 80+/50+)

Max reps of DB Push Press (Adv: 40+/25+)

Coaches Notes:

Today is a going to be a real battle for you and your teammate, get ready to send it! All movements will be for max reps, with you and your partner sharing the work load. Challenge yourselves on the weight for dball and DBs so that you and your partner must do smaller sets and transition a lot during each interval. Your score for today is combined reps from all 3 stations over the 3 sets. 



Sunday 11.24.19

“Fire Walker”


Buy In: 800 meter Run (Adv: 1000 m)

10 Strict Knees to Chest (Adv: 5-7 Strict Knees to Elbow)

20 Air Squats 

60 foot Plate Push 

Coaches Notes:

We are ending the week with a fun test of body weight movements but first you must earn your way into the workout with a longer run. This run should take in the 4:30-5:00 range so keep that in mind when deciding on your distance. Your score for today is rounds + reps(not including the run).