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Beast River Fitness – WOD

Weightlifting

Snatch Complex – Pause + Power Snaatch (2-2-2-2-2-2-2)

Snatch Complex

1 Pause @ Knee + 1 Power Snatch

Every :90 x 7 RNDs (10:30)

– 2 Reps of the above complex

– Bar comes back to the floor after pause.
Focus: GRO (Good Reps Only)

– Shoulders raise with the hips

– All lockouts

– Use pads if need

– Can add 5# to last week if able to complete

Metcon

Metcon (Time)

“Leg’it”

2 RNDs

30 OHS

15 TTB

30 Box Jumps

95/75/65/45/35

Time cap: 12min
– Must be able to OHS weight for 15 reps minimum

– 2-3 sets on OHS

– Break TTB in manageable Sets

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Beast River Fitness – WOD

“The only person you are destined to become is the person you decide to be.”
– Ralph Waldo Emerson

Strength

Shoulder Press (7-7-7-7 / 10)

Strict Press

Warm-up: 5-5-4

Work-set: 7-7-7-7

Drop set: 10 @ 50%

– No knee bend

– Find a challenging 7

Metcon

“Single Tasked” (AMRAP – Rounds and Reps)

AMRAP 12min

12 Plank DB Drags (6/6)

12 Hang DB Clean (6/6)

12 Push Press (6/6)

12 DB Snatch – (alt)

50/35/20/10
– One are works at a time.

– Aim for 4+ RNDS

– Keep core tight

– Straight -rm plank drags across opposite side of body

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Beast River Fitness – WOD

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Strength

Paused Front Squat (3-3-3-3 / 10)

2sec Pausing Front Squat

Warm-up: 5-4-3

Work-set: 3-3-3-3

Drop-set: 10@ 50%

– Aim for your 7 weight +5-10#s

– Stay on tension in the bottom

– Upright Torso and Heels down

– Only go as low as your mobility allows

– Hold minimum 2 sets same weight

– Drop set is NO PAUSE – for 10 at 50% of heaviest

Metcon

Metcon (Time)

“The What’s Ups”

5 RNDs

10 Down-Ups – to a target

5 Pull-ups – strict – band-assisted

10 Step-ups – BB Front Rack (alt.)

5 Push-ups – deficit use 2 plates 10s-45s

12 min cap

Rx+: C2B Pull-ups & HSPU
– Pick a box height that can step up to flat feet.

– Use back leg minimally

– Torso must remain upright

– Band assisted Pull-ups – unbroken

– Can Sub HSPU for Push-ups

– Use 2 plates on either side for deficit push-ups

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Beast River Fitness – WOD

Metcon

“Won’t you be my neighbor” (Time)

4,000/3,000 meter combined Total Row

Partner A: Rows

Partner B: AMRAPs

4 Chin-ups

8 Hang Power Cleans – 2 arm – (DB/KB)

10 Push-Press – (DB/KB)

50s/35s/26s
– Partners switch as necessary until Row meters are complete

– Grab your own set of DBs or KBs & Rower

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Beast River Fitness – WOD

Offensive One Fifty (Time)

150 Situps

150 Air Squats

150 DU
– Total time is scored

– Each movement is scored

150 Sit-ups (Time)

– Touch ground above shoulders

– Touch ground by feet

150 Air Squats (Time)

– At the bottom, the crease of the hips must pass below the height of the kneecap.

– At the top, the knees and hips must be completely open

150 DU (Time)

– 2 Passes of the rope under the feet each jump

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Beast River Fitness – WOD

Weightlifting

Pause Split Jerk (1-1-2-2-2-1-1)

Pause 2sec in the dip for these Split Jerks
– shoot for around 70-75% of your Push Jerk for 2

– Fast feet and good lockouts

– Technique focused

– Drop set last sets at lighter weight

Warm-up

Row Warm-up (No Measure)

Row for 3 minutes continuosly building your stroke/minute rate

Min 1 Row @ 22 s/m

Min 2 Row @ 26 s/m

Min 3 Row @ 28 s/m

-rest 1 min –

Min 1 Row @ 24 s/m

Min 2 Row @ 28 s/m

Min 3 Row @ 32 s/m

– rest –

1000m Row (Time)

Max Effort 1000m Row

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Beast River Fitness – WOD

“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.”
– Simon Sinek

Test

Bar Hang (Time)

– Full hang

– Feet cannot touch ground

Weightlifting

Snatch Complex (1-1-1-1-1-1-1)

EMOM x 8min:

1 Pause @ Knee Snatch Deadlift

1 Pause @ Knee Snatch Deadlift + Power Snatch

Metcon

Forge Beep Test (AMRAP – Rounds and Reps)

Every Minute On The Minute

7 KBS

7 Goblet Squats

7 Burpees

Time capped at 15 min

53/35/26
– Complete all moves within 1 minute.

– Repeat until you cannot complete all moves in 1 minute.

– Pick a weight that takes :40-50s when fresh

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Beast River Fitness – WOD

“It takes as much energy to wish, as it does to plan.”
– Eleanor Roosevelt

Strength

Push-ups: MAX in 2 min (AMRAP – Reps)

2 Scores here:

1. Max Unbroken Push-ups

2. Max in 2 minutes
– After your Unbroken set of Push-ups – the clock keeps going until 2mins is up.

– Use target (abmat) if need to to complete a rep.

Push-ups – Unbroken (AMRAP – Reps)

Max set of Unbroken Push-ups.

Bench Press (10-8-7- 7-7)

– Start light and build to a MEDIUM 7.

– Pre-taxing the chest should help keep this bar light.

– Should be no failed reps here as we build familiarity with this newer movement.

Plank Test (Time)

Max Plank on Forearms.

Time cap: 4:00
– HOLD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6min

20 Band Pull-Aparts

40 Mtn. Climbers

60 DU // 120 SU

Red / Orange
– Pull Aparts: Palms up and shoulders down.

-Squeeze Shoulder blades down and together.

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Beast River Fitness – WOD

“Give more. Give what you didn’t get. Drop the old story.”

Strength

Front Squat (12-9 / 7-7-7)

– Switching to Front Squats for this cycle.

– Keep the bar light for this high rep introduction and find a weight you can move smoothly for all 7.

– Start with an empty Barbell for 12

– Should be no failed reps here as we build familiarity.

– Bar overall should be light

-SUB: Goblet Squats if mobility or wrist issue is a concern.

Metcon

Fran (Time)

21-15-9

Thrusters

Pull-ups

Time Cap: 10min

95/65/45/35
– This workout is meant to be fast and intense with minimal breaks, hence an aggressive time cap to hit the desired stimulus.

– Pick a light load to be able to do large sets in both Thrusters and pull-ups

– Note band used for future testing.

– Typically and Rx is 95/65 but pick a weight that is good for YOU.

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Beast River Fitness – WOD

Weightlifting

Hang Clean (1-1-1-1-1-1)

1 RM

Power Clean or Squat Clean

– Take time in your set-up and get that heavy 1.

Metcon

“Fireball” (Time)

4 RNDs

15 Wall Balls

15 Power Cleans

Rx: 20/14 : 95/65

Time Cap: 14min
– Power clean should be EXTREMELY light and able to cycle 15 unbroken when fresh. An empty barbell may be a good choice.

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