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BeachFit Week of WODS 7.01.19

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Monday 7.1.19

“Party Boy”

For Time

10 Rounds

10/7 cal Bike

10 Alt. Reverse Lunges (Adv: Jumping Lunges)

10 SA Hang DB Clean and Press (5/Arm)

Time cap: 17 min

Coaches Notes:

We are starting the week off with a fast and fun workout for Time. We are also bringing back a DB movement we have not done in a while. Your score today is total time.



Tuesday 7.2.19

“King Pin”

5 sets:

2:00 on / 2:00 off

12 KB Goblet Squats (20X1; Adv: 53+/35+)

In remaining time:

Max calories on Rower

Coaches Notes:

Today is our intensity test of the week. Even though we are looking to push the rows hard, we still want to focus on perfect form with the squats before we hop on! Your score today is total calories accumulated over the 5 sets.



Wednesday 7.3.19

“Marching Orders”

12 Alt. Floor Press from Glute Bridge

6-8 Ring Rows (30X0)

30 sec. of Wall Sit March

6-8 MB Rotational Throws / side

100 meter Farmer’s Carry (Adv: 53+/35+)

Coaches Notes:

We are adding in a bunch of new movements to our performance care day. As always, quality over quantity today. Challenge yourself on the Farmer’s Carry, we have been shortening this up recently and have now added some distance back in! No score for today just take notes.



Thursday 7.4.19

“Hot Shots 19” (Compare: 7.4.18)

For Time

4 rounds (Adv: 5 Rounds)

30 Air Squats

19 DB Hang Cleans

7 Ring rows (20X0; Adv: Strict Pull ups)

400 meter Run

Time cap: 27 min

 Coaches Notes:

Today we are doing a hero workout to celebrate the holiday! Pace yourself from the start! Your score today is total time.



Friday 7.5.19

“Machine Gun Kelly”

In 9:00 build to a max:

8 Sumo KB Deadlift (20X1)

*After each set:

30 Sec. of Side Plank / Side

For Time (Compare: Part B of 5.10.19)

8 Rounds

200/150 meter Row

10 Wall Balls (Adv: 20+/14+)

Time cap: 14 min

Coaches Notes:

Today we want to get out of our comfort zone a little bit! On Part A, we are building to a max for the DL and plan to use this number going forward so make sure to record it in Sugar wod! On part B, try to use a heavier wall Ball then you normally would use in a workout. If you were here for the first time we did this, try to replicate the same workout standards!



Saturday 7.6.19

“Bill and Ted’s Excellent Adventure”

For Time – In teams of 2

3 Rounds

100 Jump Rope Singles (Adv: 50 DU)

50 Sit ups

2 Rounds

400 meter Run (Together)

40 Plate Ground to OH

1 Round

30 Hang-man Burpees

Time Cap: 20 min

Coaches Notes:

Today is a fun partner workout that will cover a lot of ground and many different movements! You can split the work up however you like except for the run which must be performed together. Score for today is total time.



Sunday 7.7.19

“Choose Your Destiny” (Compare: 4.28.18)

For Time – In teams of 2

Complete in ANY order:

800 meter RUN (Alternate every 200 meters)

50/40 cal ROW

50/40 cal BIKE

40/30 cal SKI

200 meter D Ball Carry

100 meter Empty Sled Push

Time cap: 22 min

Coaches Notes:

Teams can pick where they want to start and choose any order to complete the 6 tasks, all the work can be split any way they choose but all of the task must be completed before moving on. Your score today is total time.