Beach Brawl Practice
No Drop in fees today

Wod 1
13 Minute amrap
18 Cal row
18 wall balls
18 Toes to bar
18 cal row
18 wall balls
18 bar muscle ups

Wod 2
0 to 10 minutes
14 synchro hang db snatches
8 40 foot dball carries
14 dballs over yoke
10-13 minutes
max cal ski

wod 3
6 minutes to establish 1 rep max
of
1 clean
2 hang cleans
3 front squat

8am
40 Minutes
Teams of 4
BIke
Row
Ski
Run 400m
Switch when the runner comes back

9am- Warm up
3 Rounds
200m Run
6 shoulder to oh
4 Burpee Box Jump Overs or step overs

PARTNERS- if no partner do half the reps expect run the full 400
5 Rounds for Time, with a Partner
400m Run TOGETHER
30 Shoulder to Overhead
20 Burpee Box Jump Overs
Barbell: 135/95lb, (61/43kg)
Box Height: 24/20”
Run together, split the rest of the work

Level 2:
5 Rounds for Time, with a Partner
400m Run
30 Shoulder to Overhead
20 Burpee Box Jump Overs

Barbell: 95/65lb, 43/30kg
Box Height: 24/20”

Run together, split the rest of the work
Level 1:
5 Rounds for Time, with a Partner
400m Run
30 Shoulder to Overhead
20 Burpee Box Step-Overs

Barbell: 75/55lb, 34/25kg
Box Height: 24/20”

Run together, split the rest of the work

Warm-Up
2:00 Cardio Choice
—
2 Rounds, For Quality
10 Alternating Scorpion Stretch
:15/:15 second Crossbody Lat Stretch
:15/:15 Samson Lunge Stretch
6/6 Dumbbell Hang Snatch
8 Scapular Pull-Ups
8 Ring Rows
—
3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)
3 Snatch High Pull
3 Muscle Snatch
3 Overhead Squat
3 Squat Snatch
–
Then Load to Working Weights

Strength / Weightlifting
Squat Snatch
Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

Record Each Working Weight

Workout
“
Diddy Kong”

For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Strict Pull-Ups
Dumbbell: 50/35lbs (22.5/15kg)

Level 2:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Banded Strict Pull-Ups
Dumbbell: 35/25lbs (15/12kg)

Level 1:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Inverted Rows (click for demo)
Dumbbell: 25/15lbs (12/7kg)

Goals / Stimulus / Objectives

Score = Total Reps
Goal: 90+ Reps
Scoring = Through 10 Pull-Ups = 90 Total Reps
Primary Objective: Manage strict pull-up volume by choosing appropriate scaling or a set strategy to minimize time spent resting.
Secondary Objective: Keep DB snatches smooth and efficient with minimal breaks, maximizing continuous work output.
Stimulus: Muscular Endurance and Strict Strength
RPE: ~7-8/10
This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.
Overview & Stimulus:
“Diddy Kong” is a short, ascending ladder AMRAP that challenges upper-body pulling strength and muscular endurance under a tight time cap. The combination of a constant set of DB snatches and steadily increasing strict pull-up reps will test your ability to maintain quality reps as fatigue sets in. Expect your heart rate to stay elevated and your shoulders, lats, and grip to be the primary limiting factors. The DB snatches provide a dynamic hip-driven movement, while the strict pull-ups become progressively more demanding on the upper body.

NO 5am, 6am
FIRST CLASS AT 9am

Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5/5 Pendulum Lunges
15 Banded Pull Aparts
1 Wall Walk + 20 second Nose to Wall Handstand Hold
:30 second Bottom of Squat Hold Block and Rotate

Bench Press + Lunge
For Load:
Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%
% is Based on 1RM Bench Press

For Time
10-8-6-4-2
Wall Walks
100-80-60-40-20
Air Squats

Level 2 and 1- adjust air squats and wall walks down
For Time
5-4-3-2-1
Wall Walk to 20’’ off the Wall
90-70-50-30-10
Air Squats

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute 

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set. 

This workout rewards steady pacing and smart breaks on wall walks. Keep steady breathing through air squats. Efficiency in wall walks will be crucial to your success in today’s workout.

Merry Christmas! No classes today or 5a,6a tomorrow. See you at 9am on the 26th.
We will be open next week on New Years Eve for all classes. New Years Day TBA.