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BeachFit Week of WODS 6.24.19

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Monday 6.24.19

Cinder Block”

A. Every 3:00 for 12:00 complete:

200 meter Run (Adv: 250 meters)

60 foot Walking Lunge (Adv: Add DBs)

-Rest 1:00-

B. Every 3:00 for 12:00 complete:

550/450 meter Bike (Adv: 650/550 m)

30-40 sec. of KB Goblet Wall Sit 

Coaches Notes:

We are continuing our “construction” series today with another longer, interval workout. Find a standard that will have you finishing around 2:00 on each set. Put detailed notes in Sugar Wod for distances and weights. 

 

Tuesday 6.25.19

“Monkey Business”

5 sets:

AMRAP 4

9 RKBS (Adv: 53+/35+)

15 sec. of Active Hollow Hang 

15 Butterfly Sit ups 

21 Plate Jumps 

-Rest 1:00 between sets-

Coaches Notes:

Today we are going to get a lot of reps on some food fundamental movements, as well as a good dose of core strength work. Your score for Sugar wod is total rounds + reps over the 5 sets. 

 

Wednesday 6.26.19

“Pace Setter” (Compare: 4.19.19)

A. AMRAP 25

21/15 cal Row 

15 Box Jumps 

9 Burpees to Target 

Coaches Notes:

Today is a re test from about 8 weeks ago. Give this your toughest effort! Try to find your fastest possible pace that you can repeat every round! Your score for Sugar Wod today is rounds + reps.

 

Thursday 6.27.19

“Dragon Whispers”

A. AMRAP 23

30 foot Sled Drag 

60 foot Bear Crawl 

11/8 Cal Ski Erg (Adv: 14/11)

7 SA Bent Over Row / arm (20X0)

14 Banded Dead Bugs 

+

Mob Wod 

Coaches Notes:

Today is what we call a “performance care” day. This is meant to be a low intensity format that allows your body to recover while also touching on some corrective exercises. We strongly encourage you to take your time today and use this day to focus on movement QUALITY. Sugar wod is notes only. 

 

Friday 6.28.19

“Self D-Struct”

A. In 11:00 build to your heaviest:

14 SA DB Strict press / arm (20X0)

*After each set complete:

125 meter Run 

B. 2 sets:

Tabata x 3 / movement 

Flutter Kicks (Adv: Hold KB locked out)

KB Deadlift 

KB Goblet Squats 

Coaches Notes:

Today our main focus is on the DB Press. Be sure to check your notes for the last few Fridays to see what weight you used and try to use that same weight or heavier for the 14 reps / arm. Your score today is weight used for part A and part B. 

 

Saturday 6.29.19

“Eva on Wheels”

For Time – In teams of 2

3 Rounds (Adv: 4 Rounds)

1600/1300 meter Bike Erg

30 RKBS (Adv: 53+/35+)

30 Jumping Pull ups 

Time cap: 24 min 

Coaches Notes:

Today is a team version of a hero workout called “Eva”. We also will be biking in place of the run for this wod. Reps can be split between partners in any way. Try to have fun with this one! Score today is total time. Make sure to record partners name for notes!

 

Sunday 6.30.19

“Lean On Me”

A. For Time – In teams of 2

400 meter Run (Together)

30 Dball Cleans 

400 meter Run (Together)

40 DB Step Overs 

400 meter Run (Together)

50 Burpees 

400 meter Run (Together)

60/40 cal Row 

Time cap: 23 min 

Coaches Notes:

We are finishing out the week with a really fun but challenging partner workout. Your score for today is total time.