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Beast River Fitness – WOD

Metcon (No Measure)

E2MOM X 4 Rounds

1: 400m Run

2: 5 Pull-ups + 10 Push-ups + 15 Air Squats

3: 250/200m Row + 15 Sit-ups OR GHD sit-ups

4: 10/8 Bike + 10 Ring Rows

Beast River Fitness – WOD

Back Squat (10-8-6 / 3 / 5-5)

Get 2 sets 5 Jumping Back Squats

10-8-6: BB-30%-40% – regular back squat

3 Jumping Back squat

5-5: 50%-50% Jumping

50% of Front Squat

Aim for speed out of the bottom and maximal force production. (height)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min

5 Box Jumps

10 Push-ups

15 Sit-ups

Beast River Fitness – WOD

Clean and Jerk (1-1-1-1 / 1-1-1)

Clean & Jerk singles up to your Opening weight – 80%-85%

%: 55-65-70-75 / 80-80-80

Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically better—that work is already done. The idea is to be able to access all of that existing ability for the meet.

Deload but stay primed.

Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.

Sign-up if you have not.

Metcon (Time)

90 DU

30 KBS – Russian

30 KB Push Press (53/35#)

20 TTB

30 KB Push Press (53/35#)

30 KBS – Russian

90 DU
Split up the KB Push Press evenly into 15 Right / 15 Left

Scale Single Unders to 120

Monday

May 2, 2022

Beast River Fitness – WOD

Snatch (1-1-1-1 / 1-1-1)

Snatch singles up to your Opening weight – 80%-85%

Sign-up if you have not.

HOLD ON TO YOUR BURPEEs (AMRAP – Rounds)

Alternating EMOM x 16min

m1: 15/12c Row

m2: 15 Burpees

16 Rounds total = 16 points

1 point for every full round completed within 1min

Saturday

April 30, 2022

Beast River Fitness – WOD

Clean and Jerk (1)

2 Weeks out: Build to hit previous 1RM better than week 1.

– Elbow lockouts are the only thing that matters to the judge.

– Lockouts more important than squat depth.

%:

1×1: 55.65.75.85

2×1: 90.95.100.100

Metcon (Time)

With a Partner …

100 Wall Balls

50 Burpees Over Bar – lateral

30 Clean and Jerks (155/105, 95/65)
Follow the order of movements, completing the WBs before the Burpees…etc.

One partner is always working.

For Time.

FRIYAY

April 29, 2022

Beast River Fitness – WOD

Metcon (Time)

800m Run

80 DU

40 DB Snatches (50/35)

400m run

40 DU

20 DB Snatches

200m Run

20 DU

10 DB Snatches

SWEAT RIVER

April 28, 2022

Beast River Fitness – WOD

DON’T WEIGH ME DOWN (Time)

With a partner…

6 RNDs

250/200 Row

10 Weighted Push-ups

6 RNDs

15/12c Bike

20 KBS

6 RNDs

200m Run

10 Weighted Pull-ups

Alternate full rounds with partner.
Can use Weight Vests or hold weights.

OR

Push-ups: 25 / 10 Pound plate on upper back.

Pull-ups: Hold 20/10 DB between feet

Wednesday

April 27, 2022

Beast River Fitness – WOD

Front Squat (7-4-3-2 / 3-3-3)

3 X 3 @ 80%

PAUSING Front Squat

3s Pause in the bottom DEAD STOP

Drive out of the hole.

Squat to Clean depth.

%: 50.60.70.75 / 80.80.80

6: No Pause

4: Slow Decent

3: Slow Decent

2: 3s Pause

L’EGUMP (Time)

10 RNDs

10 Front Rack Lunges (75/55, 45/35))

35 Double Unders / Singles

Tuesday

April 26, 2022

Beast River Fitness – WOD

Split Jerk (3-2-1-2-3-3…)

Find a 3RM in the split jerk. This will be less than your max because of the need to re-rack and re-organize. However, it’s a good drill to focus hitting 3 consecutive lifts.

Big Breathe and Stay Braced.

Metcon (Time)

27-18-9

Row cals.

Shoulder to Overhead (115/85, 75,55)
Row conversion for today. Male/Female:

27/21

18/14

9/7

Monday

April 25, 2022

Beast River Fitness – WOD

Snatch (1)

2 Weeks out: Build to hit previous 1RM better than week 1.

– Elbow lockouts are the only thing that matters to the judge.

– Lockouts more important than squat depth.

%:

1×1: 55.65.75.85

2×1: 90.95.100.100

PA (AMRAP – Rounds and Reps)

AMRAP 7 min

5 Power Snatchtes (60% 1 RM)

10 Push-ups

15 Air Squats