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BeachFit Week of WODS 2.3.20

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Monday 2.3.20

“Moves Like Jagger”

In 10:00 build to a heavy:

6-8 Single Leg Stagger Stance Deadlift / leg (20X1; Adv: Remove stagger stance)

*After every set complete:

30 sec. D Ball Front Hold 

 

EMOM 12

Min 1: 45 sec. of Bike Erg Cals

Min 2: 45 sec. of D Ball Clean 

Min 3: 45 sec. of Side Plank Rotations (30X1)

Coaches Notes: We are starting our week again with a mix of strength work and fast fire breather to finish the day. Your score for today will be your heaviest DB used in part A and your max reps over all 4 rounds combined between the Bike erg calories and D Ball cleans.

 

 

Tuesday 2.4.20

“Kobe”

AMRAP 12

10 No Push Up Burpee Step Up 

20 sec. of Reverse Grip Chin over the bar hold

30 sec. Hollow Hold

-Rest 1:00-

AMRAP 12 

30 MB Soccer Taps 

20/15 Plank Knees to Elbow

15/10 Cal Row 

Coaches Notes:

Similar to last Tuesday, this is a longer workout focusing on developing an aerobic base and functional strength. This should be done at a sustainable pace. Your score is rounds + reps for each workout separately.

 

 

Wednesday 2.5.20

“Press Play”

Every 2:30 for 10:00 complete:

250 meter Run (Adv: 300 m)

10-15 Box Jumps (Adv: 24/20)

-Rest 1:00-

 

Every 2:30 for 10:00 complete:

250/200 meter Ski Erg (Adv: 300/250m)

15-20 DB Push Press (Adv: 40+/25+)

Coaches Notes:

Today is our aerobic power workout for the week. Hit each interval with some intensity and earn as much rest as possible every round. There is no score for today. 

 

 

Thursday 2.6.20

“Candy Crush”

In 9:00 build to a heavy: 

5-7 Double DB Front Squat (21X1)

*After every set complete: 

7 Band High Pulls (2 sec. Pause)

 

AMRAP 15 

30 feet of Walking Lunges 

12-15 Standing DB Scull Crushers (20X1)

6-9 Strict Knees to Chest (20X1; Adv: Strict Knees to Elbow)

30 sec. of Wall Sit (Adv: Wall Sit March)

Coaches Notes:

Today we are combining a strength segment with one of our typical Typical performance care segments. Your score for part A is total weight. There is no score for part B. 

 

 

Friday 2.7.20

“The Ascent”

AMRAP 20

30/20 Cal Ski

40/30 Cal Bike Erg

50 Ball Slams 

60 meter Backward Sled Drag

Coaches Notes:

Today is a fun partner workout that shouldn’t be too tough the day before the Spartan race. Try to have fun and keep intensity down a bit. You are your teammate will Share the reps for all movements. Your score for Today is rounds + reps. 

 

 

Saturday 2.8.20

BF Spartan 

 

 

Sunday 2.9.20 

“Hop, Skip, and a Jump”

EMOM 30

Min 1: 40 sec. of Row 

Min 2: 40 sec. of Jump Rope 

Min 3: 40 sec. of Bike 

Min 4: 40 sec. of Seated PVC Rows (2 sec. pause)

Min 5: 40 sec. of MB Rotational Throws (20X1)

Coaches Notes:

Today is a great day to move at an easy effort and treat this as an active recovery following the BF Spartan. There is no score for today.