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BeachFit Week of WODs 5.6.19

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Monday 5.6.19

“Chip On Your Shoulder”

9:00 to build to your heaviest:

10 Dball Squat (5/Shoulder; 20X1)

*After each set complete: 

100 meter Jog 



60 Jump Rope Singles (Adv: 30 DU)

21 Air Squats 

14 Strict Knees to Chest (Adv: Knees to Elbow)

Coaches Notes:

Today we are throwing in a different variation of squats for our strength portion that will challenge your core as much as your legs. We’ve consistently added volume on the Knees to Chest over the last few weeks to build up some gymnastic endurance. 

Tuesday 5.7.19

“Wild Wild West” (Compare: 1.20.19)

4 sets:


9/6 Cal Ski Erg

10 Burpees to Target (Adv: 12 reps)

15 KBS 

-Rest 1:00-

Coaches Notes:

Today we are trying to get a feel for our different gears. Ideally we will build in intensity each round. Think: 80%,85%,90%,95+%. Score today is Rounds + Reps. 

Wednesday 5.8.19

“Walk the Plank”


120’ Shuttle Sprint 

6 SL DB Deadlift (30X1) stagger

6 SA Ring Row / arm

12 Alt. KB Leg Lowers 

30’ Sled Push 


Core Wod 

Coaches Notes:

Today’s Focus is on activation and specific strength, with a few moments to build dynamic power. Hit the shuttle and sled push hard, and slow everything else down and take your time! 

Thursday 5.9.19

“Splash Mountain”

EMOM 24 (8 Rounds)

Min 1: 10/7 cal Bike Erg (Adv: 12/9)

Min 2: 40 sec. of Straight Leg Sit ups 

Min 3: 40 sec. of Box Jumps 

Coaches Notes:

If you enjoyed the sweat fest that was “Puddle Jumper”, your next challenge is to take on “Splash Mountain”! Treat each bike interval like a sprint and earn some rest going into the sit ups. Station 2 and 3 are for max reps, your goal should but to match or beat your reps there each round. 

Friday 5.10.19

“Cannon Ball”

10:00 to build to your heaviest:

7 Double KB Front Rack Reverse Lunges / leg (Adv: Plate Def.)

*After each set:

20-30 sec. of Kneeling OH Plate Hold 


For Time:

8 Rounds 

200/150 meter Row 

10 Heavy Wall Balls 

Time cap: 13 min 

Coaches Notes:

Today we want to get out of our comfort zone a little bit! Refer to Sugar wod for your weights on 4.18.19 and try to build to slightly heavier than last time. On part B, try to use a heavier wall Ball then you normally would use in a workout.

Saturday 5.11.19

“Down Under”

AMRAP 20 (Compare: 2.6.19)


50 Australian Ring Rows 

25 Burpee Ball Slams 

*One parter must be running 100 meters at all times.

Coaches Notes:

Today is a fun partner workout that will test your cardio and muscle endurance, a good goal today would be completing atleast 2 + full rounds. Score today is rounds + reps. 

Sunday 5.12.19

“Mortal Kombat”

For Time:

30/20 Cal Bike Erg

30 DB Push Press 

30/20 Cal Row 

30 Box Jump Overs 

200 Jump Rope Singles (Adv: 150 DU)

30 Box Jump Overs 

30/20 Cal Row 

30 DB Push Press 

30/20 Cal Bike Erg 

Time cap: 20 min 

Coaches Notes:

Today is a fun chipper format that will be keep you at high heart rate from start to finish.