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BeachFit Week of WODS 11.4.19

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Monday 11.4.19

“Tiny Dancer”

AMRAP 12- In teams of 2

30 DB Floor Press – (One partner must be in Tuck Hold at all times; Adv: Hollow Hold)

200 meter Farmer’s Carry (Adv: 70/53)

-Rest 1:30-

AMRAP 12- In teams of 2

50 D Ball Step ups – (One partner must be in Active Hang at all times)

100 meter Empty Sled Push (Adv: 45/25 added)

Coaches Notes:

We are starting the week off with a challenging partner workout. For both workouts, each team will chip away at a strength movement while one partner performs a static Hold at all times. The Carry and sled Push can be broken up in any way between teammates. Your score for today is rounds + reps for Part A and Part B separately.



Tuesday 11.5.19

“Three Layer Dip” (Compare: 8.23.19)

For Time 

3 Rounds 

25/17 cal Row 

25 Alternating DB Snatch (Adv: 35+/20+)

25 Box Jumps

Time cap: 16 min 


Core Wod 

Coaches Notes:

Today is a tough test of aerobic power and muscular endurance, give this a good effort and put up a good score to challenge yourself for when we re test this workout in the near future! Your score today is total time. 



Wednesday 11.6.19

“The Hamburgler”


Min 1: 200 meter Run

Min 2: 40 sec. of Alternating SL Double DB Romanian DL

Min 3: 40 sec. of Plate Jumps 

Min 4: 40 sec. of Plank (Adv: FLR on Rings)

Coaches Notes:

Today is a longer aerobic day for us with an added emphasis on some fundamentals and attacking imbalances. There is no score for today just challenge yourself and take notes.



Thursday 11.7.19

“3 Ninjas”

5 sets: 

3:00 on / 1:00 off 

Buy In: 14/10 cal Bike Erg (Adv: 18/14 cals)

With remaining time:


18 Air Squats 

12 Sit Ups 

6 Ring Rows (20X0; Adv: 3-6 Strict Pull Up)

Coaches Notes:

Today is all about moving your body weight under fatigue. Each set will have a buy into the amrap that WILL NOT be a part of your score. Each new set will begin with the bike buy In and athletes will pick up in the where they left off in the amrap from the previous round. Your score for today is your total rounds + reps over the 5 sets (not including the bike calories).



Friday 11.8.19



150/100 meter Ski Erg


-Rest 1:30-


8 Strict Knees to Chest (Adv: Knees to Elbows)

30 sec. of DB Front Rack Wall Sit 

-Rest 1:30-


200 meter Run 

8 Hammer Curl + DB Push Press 

Coaches Notes:

Today is going to be a lot of work on many different movements. All of the rep schemes are low enough to challenge yourself with tougher skills/weights but also keep moving through each Amrap. Your will record rounds + reps for all 3 AMRAPS individually.(3 total scores)



Saturday 11.9.19

“Beach Cobbler”


15/10 cal Bike Erg 

15 KB Goblet Squats (Adv: 53+/35+)

15 MB Sit ups 

60 Jump Rope Singles (Adv: 40 DU)

Coaches Notes:

Today is going to be a tough grinder to close out the week. Pick a pace on the bike that is a bit of a push but you feel you can sustain. Challenge yourself on the KB weight but it should be something you can do 15 reps in a row when fresh. Your score for today is rounds + reps. 



Sunday 11.10.19

“Air Jordan”

For Time – In teams of 2

Buy In: 400 meter Run (Adv: 600 m)

3 Rounds 

30/20 cal Ski Erg 

30 Double KB Suitcase Deadlift (Adv: 62+/44+ per hand)

30 Burpees (Adv: 6” Target) 

Buy out: 400 meter Run (Adv: 600m)

Time cap: 23 min 

Coaches Notes:

Today will be a fun partner workout with rep schemes that should allow athletes to really push the pace! Your score for todays is total time to complete.