Uncategorized

Beast River Fitness – WOD

Warm-up

Bar Warm-up (No Measure)

5 PVC Snap to Hollows & Arches w/2s hold

5-8 Small Kips (Bar)

3-5 Pull-ups / Jump Negatives

Metcon (Time)

4 RNDs

10 Pull-ups

20 Push-ups

30 Sit-ups

400m Run

50 DU

Beast River Fitness – WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Friday

June 3, 2022

Beast River Fitness – WOD

Bench Press (5-5-3 / 5-5-5+)

5-5-3 Building

3×5 Bench Press at medium heavy weight.

(5+ AMRAP last set)

Metcon (Time)

5 RNDs

200m Run

7 TTB

Cap 12.

SWEAT

June 2, 2022

Beast River Fitness – WOD

5iver (AMRAP – Rounds and Reps)

AMRAP – 5min

27 DU

27 Air Squats

-rest 2min –

AMRAP – 5min

21 Hops Over DBS (35/20)

21 Devils’s Press

-rest 2min –

AMRAP – 5min

15 Down Ups

15 Ring Rows

-rest 2min –

AMRAP – 5min

9 Burpees

9 DB Thruster

*Score it total rounds + reps at each station.

Finisher

Barbell Bicep Curl (50)

Rest as needed.

Every Break…15-20 Push-ups

Wednesday

June 1, 2022

Beast River Fitness – WOD

Power Clean (10×2)

EMOM x 10m

Build to 70-80% and stay across for 2s.

Moderately heavy clean to cycle doubles.

– Reset if need.

– Rest is short so need to complete in :30s.

Metcon (Time)

21-15-9

Power Cleans (95/65)

Handstand Push-ups / Strict Press (DBs)

Tuesday

May 31, 2022

Beast River Fitness – WOD

Turkish Get Up (2-2-2-2-2)

Find a heavy turkish Get-up double in 8min.

ROWING ANNIE (Time)

50-40-30-20-10

Row Cals

Sit-ups

Double-Unders

Monday

May 30, 2022

Beast River Fitness – WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
A) 20 RNDs

5 Pull-ups

10 Push-ups

15 Squats

B) 20 RNDs

5 Push-ups

5 Pull-ups

5 Push-ups

15 Air squat

C) 33 RNDs

3 Pull-ups

6 Push-ups

9 Air Squats

+ 1 Round of 1/2/3

Scaling options

A) 1/2 “MURPH”

– 1 Mile Run

50 Pull-Ups

100 Push-Ups

150 Squats

– 1 Mile Run

Break up as:

10 RNDs of 5/10/15 or 5/5/5/15

Saturday

May 28, 2022

Beast River Fitness – WOD

WE SHALL SEE (AMRAP – Rounds and Reps)

AMRAP 30 – Partner workout

3 Power Cleans (185/125, 95/65)

6 Burpees

9 Row cals
– One partner works at a time in a you go, I go fashion.

Friday

May 27, 2022

Beast River Fitness – WOD

Metcon (No Measure)

Every 6:00 for 5 Rounds:

20 Kettlebell Swings

60 Double Unders

30/24 Calorie Row

SWEAT RIVER

May 26, 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.
Repeat from 4/28 – Murp Prep Cont.

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