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Beast River Fitness – WOD

SECOND HELPING (Time)

For Time:

2 Rounds

30 Sit-ups

50 Air Squats

30 Sit-ups

GRAVY BUSTER (Time)

EMOM: Alternating Minutes

Min1: Burpees

Min2: Double Unders

*Go until you hit 100 Burpees

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Beast River Fitness – WOD

“The heart that gives thanks is a happy one, for we cannot feel thankful and unhappy at the same time.
The more we say thanks, the more we find to be thankful for.
And the more we find to be thankful for, the happier we become.
We don’t give thanks because we’re happy.
We are happy because we give thanks.”
― Douglas Wood

Metcon (AMRAP – Rounds and Reps)

AMRAP:

EAT FOOD

Go Back for seconds on your favorites.

Be Thankful.

*Score is total Rounds + Reps

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Beast River Fitness – WOD

Metcon (Weight)

5 Rounds

5 Back Squats

20 Push-ups

20 Jump Rope
Can build to 80%

2×5 @ 80% or 8/10 RPE.

– not for time.

Focus on good squats.

FLOAT (Time)

30-20-15-10

DB Snatches (50/35/20)

Box Jump Overs

Cap: 15min

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Beast River Fitness – WOD

“Louis, I think this is the beginning of a beautiful friendship.” – Rick, Casablanca

Metcon (Time)

15-12-9-6-3:

Push Press [build to 80%]

Calorie Row

Directly Into…

15-12-9-6-3

Pull-Ups

Calorie Row

*Score = Time it takes to complete the workout.

[20 Minute Time Cap]
Push & Pull kind of day.

Focus is being able to hold midline stability in the overhead positions while tired. Keep that core on.

– Athletes should take time on the Push Press and get good quality reps, then pull smooth on the row.

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Beast River Fitness – WOD

“You’re going to need a bigger boat” ~ Chief Brody, Jaws

Clean (5-4-3-2-1)

Not for time – in 15min

Build to Heavy 1

Scale

125/145/165/185/205

85/105/125/135/155

Metcon (Time)

Partner WOD:

8 Rounds

8 Deadlifts

4 Burpees over bar

6 Pistols – Alternating
Partners alternate full rounds until each partner has completed 4 rounds. Deadlifts should be unbroken (205/135, 185/125, 155/115, 135/95, 95/65)

-Go a little lighter on the Deadlift because of the heavier squat cleans.

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Beast River Fitness – WOD

Metcon (Time)

3 Rounds

50c Row

-rest 2-3min-

Metcon (Weight)

4×10

Back Rack Walking Lunge

3×12

Bent Over Barbell Row

Metcon (Time)

Accumulate 3min in plank

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Beast River Fitness – WOD

“You are never too old to set a new goal, or dream a new dream.” – C.S. Lewis

A LITTLE OF THIS (Time)

With Partner:

12 RNDs

15/11c Row

10 Burpees over Bar

5 Thrusters (135/115/95/65)

*You Go – I Go after completed full round
– Athletes will alternate full rounds on this 12 round workout. Each partner will have completed 6 full rounds when finished.

– Athletes should find a pace to complete the full round unbroken knowing they have some rest.

STRATEGY: Threshold workout.

WEIGHT: With a low rep scheme on the Thrusters go for a challenging weight of 5.

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Beast River Fitness – WOD

Metcon (Time)

400m Run

21 V-Ups

21 Kipping Pull-Ups

400m Run

15 V-Ups

15 Kipping Pull-Ups

400m Run

9 V-ups

9 Kipping Pull-Ups

Push Press (15-12-9-6-3)

Metcon (Weight)

Monday Cleans & Pistols

4 Rounds

3 Power Cleans + 1 Squat Clean

4 Rounds

10 Burpees + 8 Pistols

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Beast River Fitness – WOD

SWEAT v.1 (Time)

Partner Workout

6 RNDs (alternating w/partner)

20/15c Assault Bike

50′ Walking Goblet Lunge

6 RNDs (alternating w/partner)

100 Mtn. Climbers

15 Wall Balls

6 RNDs (alternating w/partner)

15 HR Push-ups

100′ Bear Crawl

– One partner completes full round while other rests.

– Complete all 6 RNDs before moving on to the next set of movements.

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Beast River Fitness – WOD

Metcon (Time)

Row 3,000m*

* Every 500m

15 Hand Release Push-Ups

6 Back Squats

Start with Row

End with Back Squats
– Build to 75% on the Back Squats

%: 55-65-70-75-75

– Medium hard – Feels like (7/10) difficulty

Back Squat (6-6-6-6-6-6)

Weight from the workout

%: 55-65-70-75-75

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