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BeachFit Week of WODS 2.10.20

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Monday 2.10.20

“Rack City”

In 10:00 build to a heavy:

8 DB Front Rack Step Up / leg 

*After every set:

8 Plate Plank Transfers 

 

6 sets:

1:00 on / 1:00 off

30 Plate Jumps 

With remaining time:

Max reps of:

DB Thrusters 

Coaches Notes:

Today is our normal Monday Strength day focusing on single leg work. The goal is to build to a heavier step up than you did on 1.22.20. Your score for today is heaviest weight used in part A and total combined reps of DB Thrusters in part B. 

 

 

Tuesday 2.11.20

“Limitless”

EMOM 24

Min 1: 200 meter Run (Adv: 250 m)

Min 2: 15 RKBS (Adv: 70/53)

Min 3: 60 sec. Max Calorie Row 

Min 4: Rest 

Coaches Notes:

Today is another great test of aerobic power. You have built in rest to allow a high intensity on the Row! Your score for today is total combined Row calories. 

 

 

Wednesday 2.12.20

“Cash N’ Carry”

AMRAP 14

14/10 Cal Ski Erg 

14 Box Jump 

14 Sit Up 

-Rest 1:00-

 

AMRAP 14

14/10 cal Bike Erg 

40 sec. of FLR on DBs (Adv: Rings) 

40 meter Farmer’s Carry 

Coaches Notes:

Today is all about maintaining your pace throughout the whole workout. Stay steady and move with quality. Your score is rounds + reps for each workout. 

 

 

Thursday 2.13.20

“White Russian”

In 9:00 build to a heavy:

12 Alt. DB Strict press (20X1)

*After every set:

15 sec. of SA Ring Row Hold / arm 

 

AMRAP 14

90 ft. of SA Overhead DB Carry / arm

10-15 Ring Rows (20X1)

30 MB Russian Twists 

45 sec. of D Ball Front Hold 

Coaches Notes:

Today is a mix of strength work and strength fundamentals. Your goal is to build to a heavier weight than you did on 1.21.20 for the Strict press. Your score for part A is heaviest DB used and rounds + reps for part B. 

 

 

Friday 2.14.20

“McLovin’”

AMRAP 22 – In teams of 2 (Alternate full rounds)

5 Devil press

25 Air squats 

One person rowing @ all times. 

Coaches Notes:

Love is in the air! Work hard so that your partner says really nice things about you to all their friends. Stay smooth on the Devil press and air squats and be ready to push that rower! Your score for today is total row cals as a team. 

 

 

Saturday 2.15.20

“The Flip Side”

4 Rounds 

1:00 on / :20 off

  1. Jump Rope
  2. Double DB Romanian DL (30X1)
  3. No Push Up Burpee Step Up
  4. 30 sec. Side Plank / Side 

Coaches Notes:

Today is long and sweaty workout that is meant to be lower intensity and quality focused. Try to work at a sustainable pace through out the day. Your score is heaviest weight you build to by the last round for the Romanian Deadlift. 

 

 

Sunday 2.16.20

“Four Loko” (Compare: 6.5.19, 8.7.19)

For Time 

4 Rounds (Adv: 5 Rounds)

200 meter Run 

250/200 meter Ski Erg

250/200 meter Row 

500/400 meter Bike Erg 

Time cap: 23 min 

Coaches Notes:

Today is another tough aerobic workout where  we really want to see you push the pace! This is retest that we are doing for third time so check Sugar wod for your previous time and shoot to beat it! Score today is total time.