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BeachFit Week of WODs 11.25.19

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Monday 11.25.19

“Muscle Marathon” (Compare: 8.1.19)

AMRAP 25 – In Teams of 2

30 DB Bench Press 

30 Australian Ring Rows (20X1)

180 Jump Rope Singles (Adv: 90 DU)

200 meter Dball Carry 

Coaches Notes:

Today is a fun partner workout that will have a strongman/body building feel to it with the classic BeachFit look and length! Try to challenge yourself and your partner with weights on the heavier side today and break up the work often to share the load. Your score for today is rounds + reps. 

 

 

Tuesday 11.26.19

“I’m Feeling Twenty-Two”

AMRAP 22

250/200 meter Bike Erg 

15 RKBS (Adv: 70/53)

200/150 meter Ski Erg 

15 Box Jumps 

Coaches Notes:

Just like “T-Swift” from two weeks ago, 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 11.27.19

“BEAR Necessities”

In 12:00 build to your heaviest:

40 meter Farmer’s Carry 

*After every set:

125 meter Run

-Rest 1:30-

In 12:00 build to your heaviest:

10 DB Front Squat (30X1)

*After every set:

15 foot Low Bear Crawl (forward)

15 foot Low Bear Crawl (backward)

Coaches Notes:

Today is our third week of this strength build format focusing on squatting and carries. Use the 12 minutes at each station to build to your heaviest weight possible for those two movements. Your score for today is your heaviest DB used in part A and your heaviest KB used in part B. 

 

 

Thursday 11.28.19

“Gizzard”

(Compare: 11.22.18, 2.1.19, 5.21.19)

For Time

2 Rounds 

500/400 meter Ski Erg (Adv: 750/650m)

1000/900 meter Row (Adv: 1500/1300m)

2000/1800 meter Bike Erg (Adv: 3000/2700m)

Time cap: 35 min

Coaches Notes:

Today is a tough aerobic tester we have done a few times, including last Thanksgiving! If you have done this before check your time and go for the PR! Try to hold a sustainable pace and you should be able to finish under the cap. You can push the pace on this one if you choose but be ready to get uncomfortable! Score is total time.

 

 

Friday 11.29.19

“Meat Sweats”

AMRAP 27

8-10 Standing Single Arm DB Strict Press /arm

8-10 Inverted Barbell Rows 

30-40 sec. of Plank (Adv: Weighted)

8-10 Bulgarian Split Squat / leg

30 meter Backward Heavy Sled Drag 

Coaches Notes:

Today is meant to be a bit of a recovery day after yesterday’s longer test. We’ve put some really important strength movements in there for you to take your time and focus on perfect movement! There is no score for today just focus on quality work.

 

 

Saturday 11.30.19

“Jordan and Pippen”

For Time – In teams of 2 

3 Rounds 

400 meter Run (Together; Adv: 600m)

45 Double KB Suitcase Deadlift (Adv: 62+/44+; Tuck or Hollow)

90 Plate Jumps (Wall Sit)

Time cap: 19 min 

Coaches Notes:

Today is a fun Saturday partner workout that is building off a similar workout from a few weeks back. For the Deadlift and the plate Jumps, your reps will not count for your Team unless on partner is in an active Hold at the same time. Try to pick weights that will challenge you and your partner. Your score today is total time to complete.

 

 

Sunday 12.1.19

“The Road Less Traveled”

Every 2:30 for 20:00 complete: 

12/8 cal Row (Adv: 15/10)

10 Sit ups (Adv: 15 reps)

10 Air Squats (Adv: 15 reps)

Coaches Notes:

Today is all about staying in the same state through each round. The goal is not the highest intensity possible but achieving the most repeatable effort and maintaining the same pace all 8 rounds. Ideally you will have around 40-50 seconds of rest each round so feel free to pick and choose different standards to make this workout fit those times. Your score for today is your difference, in seconds, between your fastest and slowest round.