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BeachFit Week of WODs 9.2.19

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Monday 9.2.19

“Devil’s Tower”


Min 1: 45 sec. of Devil Press 

Min 2: 45 sec. of Sit ups 

Min 3: 45 sec. of Bike Erg 

Min 4: Rest 

Coaches Notes:

Warm Up/Cool Down Suggestions: Focus on prepping the shoulders, low back, and hamstrings for the devil press. 

Movement Specifications: All movements are for max reps. 

Staging Notes: Devil Press on main floor. We need to stage pairs of DBs for this workout. 10’s – 30’s. 15/17.5/20 will be the most popular and we will need a bunch of sets of those. Mats in between blue poles and the rig. We need all the blue and gray mats. Bikes along the tv facing the clock. 

Heats/Starting Stations: Start class evenly across the 3 movements and have them rotate with everyone resting on 4th minute.

Scaling Notes: Athletes can muscle clean + Push Press instead of snatching the DBs for the devil press.

Explanation Notes: Today is a challenging interval workout to start the week. Your goal is to perform each movement for max reps. Your score for today is total combined reps for all sets. 



Tuesday 9.3.19


2 sets:


100 meter Run 

30 feet of DB Front Rack Walking Lunge (Adv: 60+/40+)

10 Alternating V ups 

-Rest 1:00-


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

20 seconds of Wall Sit (Adv: Add KB)

20 Plate Jumps

-Rest 1:00-

Coaches Notes:

Warm Up/Cool Down Suggestions: Today can be a workout where they start out at moderate pace and warm up as they go but you will want to have shoulders ready to Hanging movements. Also prep lower body for plate Jumps.

Movement Specifications: The Front Rack DB Lunge was with a single DB. The alternating v ups are 10 total reps/set. 

Staging Notes: Lunges in main room, set up cones for 30 foot segment. Mats for v ups between rig and blue poles. Plates along the tv. 

Heats/Starting Stations: Split the class and start half the group on opposite workouts. Large classes can be split up within each amrap as well. 

Scaling Notes: Walking Lunges can be done without weight. Wall sit can be done with a kB in goblet position as an Advanced option. Hanging Movement can be scaled to a Lying leg raise while holding onto the rig. 

Explanation Notes: Today is very similar to last week’s “Twist and Shout” in that we are going long and working to maintain an aerobic state while doing several different movement patterns. The goal is to match or beat your rounds + reps score from set 1 in Set 2. In each AMRAP, keep in mind that you will have very little rest between workouts and you will be going through these two workouts again for a second set. Your score for today is lowest rounds + reps score for each Workout separately.



Wednesday 9.4.19

“Hot Fudge Sundae”

In 12:00 build to your heaviest:

12 Double KB Suitcase Deadlift (20X1)

12 Alternating DB Z Press 

For Time 

3 Rounds 

15/10 cal Row (Beginner: 12/7)

15 KBS

15 Box Jumps 

Time cap: 9 min 

Coaches Notes:

Warm Up/Cool Down Suggestions: Prep for hinging and pressing for part A. Add some jumping prep as well for part B. 

Movement Specifications: Deadlift is with 2 KBs and will have a 2 second lowering tempo. The alternating DB Z Press is the same movement and rep scheme we did last week. The goal is to use DBs heavier than last week.

The KB Swing is an American (overhead) swing today. 

Staging Notes: Rowers along both walls. Boxes on main floor. KBs in pairs on East side of rig. Set up plates in KB station for risers. Have each class grab their own DBs for part A. 

Heats/Starting Stations: Partner up the class and have them start on opposite movements for part A. Encourage class to partner up with someone who may share the same DBs as them. 

Scaling Notes: Use plates for risers for anyone with limited hamstring flexibility.

Explanation Notes: Today we are focusing on strength while continuing with the same movement we did last week. In part B, we are looking at a simple workout thet we want to hit hard and fast! Your score for part A is your weight for the press and your time for part B. 



Thursday 9.5.19

“Stay In Your Lane”

4 sets:

4:00 on / 2:00 off 

400 meter Run (Adv: 500 meters)

16 Alternating DB Snatches (Adv: 40+/25+)

With remaining time: 

Max Reps of Burpees 

Coaches Notes:

Today is a longer interval workout where we are continuing our focus on building volume with higher effort running. Athletes should look to really push the pace on the run and then find an effort on the remainder of the movements (DB Snatch/Burpee) where they feel they can recover while still getting as much work done as possible. This will be necessary because of the shorter rest given between intervals today. Your score for today is total burpees over all sets. Today you will have 2 scores, your DB weight will be score 1. Your total burpees will be score 2.



Friday 9.6.19

“Ski Lift”

In 10:00 build to your heaviest:

6-8 Weighted Lateral Step Up / leg 

*After every set:

30 seconds of Side Plank / Side  (Adv: Weighted)

For Time

3 Rounds 

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

20 Sit ups (Adv: 30 reps)

100 meter SA Farmer’s Carry (50m/arm; Adv: 53+/35+)

Time cap: 12 min

Coaches Notes:

Today we are focusing on lower body and core strength. Part B is meant to be done at a hard effort, don’t hold back! Your 2 scores for today are your heaviest D Ball used for part A and your time for part B. 



Saturday 9.7.19

“Honest Abe” (Compare: 8.28.18,4.3.19)


250 meter Run (Adv: 400 m)

20 Air Squats (Adv: 25 reps)

7 Ring rows (20X1; Adv: Strict Pull ups)

7 Push ups (Adv: 10 reps)

Coaches Notes:

Today is a simple but long workout with the focus on running and bodyweight movements. Picking a pace to start out with that will be manageable for the long haul is the goal. We want to feel like we can maintain and push it in the last couple of minutes. We have done this workout a few times so look back in Sugar Wod for your previous score! Your score today is rounds + reps. 



Sunday 9.8.19

“Third Wheel”

For Time 

800 meter Sled Drag (Adv: 135+/90+)

90 D Ball Cleans (Adv: 100/60)

180/150 cal Bike Erg (Adv: 240/200)

Time cap: 30 min 

Coaches Notes:

Today is a really fun grinder team workout that will require a lot of communication and a solid game plan. Challenge yourselves on the weights knowing that anyone can pick up the slack, the time cap is a little longer with the intention of athletes picking a tough weight on the dball and sled! All work can be divided among the team in any way. Your score for today is total time.