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BeachFit Week of WODS 8.12.19

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Monday 8.12.19

“Double Trouble”

A. EMOM 24

Min 1: 11/7 cal Ski Erg (Adv: 14/10)

Min 2: 40 sec. of Double DB RDL (42X1)

Min 3: 11/7 cal Bike Erg (Adv: 14/10)

Min 4: 40 sec. of Side Plank

Coaches Notes:

Today is a longer workout with an emphasis on some challenging aerobic intervals and a deadlift variation we have been working on for a while now. Your score today is heaviest weight used for the Deadlift.



Tuesday 8.13.19

“MUGS” (Compare: 12.3.18, 2.4.19)

A. Every 3:00 for 21:00 complete:

200 meter Run (Adv: 250m)

12-15 Wall Balls

30 sec. of Heavy Dball Hold

Coaches Notes:

Today is a challenging interval workout to start the week that will set your legs and lungs on fire! Choose a scale that will allow you to finish each set around 2:00-2:15 and work hard to hold that pace over the 7 rounds! Your score today is the time of your slowest round, try to record all round times in notes section.



Wednesday 8.14.19

“Halo Top”


4-8 High Box Jumps

6-8 KB Halos / Side

30 sec. of FLR on DB (Adv: Rings)

6-8 Seated PVC Banded Rows (2 sec. pause)

30 feet of Bearcrawl Sandbag Drag

Coaches Notes:

Today is filled with many different performance care exercises and skill work. Take your time and focus on perfect movements. Today is also a day to move at a lower intensity and recover from the last few days of tough workouts. No score today, just record notes.



Thursday 8.15.19

“Wind Tunnel 2.0”


10 DB Power Cleans

30 sec. of Flutter Kicks

-Rest 2:00–


10 Hanging Crossbody Knees to Chest

30 sec. of Jump Rope Singles (Adv: DU)

-Rest 2:00-

C. For Time

1000 meter Run (Adv: 1200 m, Adv+: 1 Mile)

Coaches Notes:

BeachFit as a whole is light years beyond the ability level we were at when we did the original “Wind Tunnel” so we have made a few adjustments. This should be a really fun tester that will involve the group pushing each other to finish! This is definitely one we will see again so mark your total reps for each amrap and your run time for part C, make sure to note the distance!



Friday 8.16.19

“Wrecking Ball”

A. In 10:00 build to an 8RM

DBall Front Squat (20X1)

*After each set complete:

8 Plank Vertical DB Pull Throughs (4/arm)

B. 2 Rounds

:20on / :10 off x 3 sets per Station

  1. Row cals
  2. DB Front Rack Wall Sit
  3. Target Burpees

*20 seconds between stations

Coaches Notes:

Today we are testing our 8 rep max for the Dball Front Squat. We will be building on this in the coming weeks. Push yourself to reach your heaviest squat for the day and make sure you record in Sugar Wod. Score for today is heaviest Dball for part A.



Saturday 8.17.19


A. Every 4:00 for 20:00 complete:

7 Dball Cleans (Adv: 60+/40+)

17/12 cal Bike Erg (Adv: 22/17)

30 sec. of Hanging Knee Tuck Hold (Adv: L Hold)

Coaches Notes:

Today is a unique interval workout that will require athletes to push on the bike and express a challenging gymnastic fundamental while under fatigue. Your score today is your slowest round, try to record all round times in notes section.



Sunday 8.18.19

“From Whom the Bell Tolls”


250 meter Run

24 SA KB Push Press (12/arm)

250 meter Run

24 KB Goblet Reverse Lunges

250 meter Run


250 meter Run

24 KB Goblet Squats

Coaches Notes:

Today is very simply but challenging workout that will test your aerobic and muscular endurance. Choose a weight that you know you could do all 24 reps unbroken when fresh. Your score today is rounds + reps. Each run is worth 1 rep.