Beast River Fitness – WOD
AGQF W5 (Time)
3 RNDs
50c Row
15 HSPU
50 DU
Cap. 20min
Scale:
3 RNDs
30c Row
8 HSPU / 15 Strict Press (35/20)
100 Single Unders
3 RNDs
50c Row
15 HSPU
50 DU
Cap. 20min
Scale:
3 RNDs
30c Row
8 HSPU / 15 Strict Press (35/20)
100 Single Unders
E4 x 6 RNDs
6-8 Deadlifts
24 Reverse Lunges
8 TTB
A longer workout meant to incorporate a main lift with an accessory movement.
Build up slowly across 6 sets on the Deadlift to weight that feels challenging by the end with not breakdown in form.
– A good Day to work on different sets and styles on the Toes to Bar. eg. Fast TTB vs Slow TTB.
5 Rounds
m1: 2 Rope Climbs
m2: 200m Run
m3: Ring Pull-Ups / Ring Rows
m4: 20 V-ups
m5: Bike Cal – (:40s bike 8cal Sprint)
m6: Rest
5s Active Bar Hang Hollow Hold
10 Band Pull Aparts
1-3 HSPU Negative / Pike Negative (3s)
– If can kip, athletes can kip out of bottom of slow negative hspu.
1 Push Press
1 Push Jerk
1 Split Jerk
E2MOM x 5
Min1: MAX HSPU / DB/KB Strict Press
Min2: MAX Row cals
Score is sum of Max Cals + Max HSPU
RX+: Deficit HSPU
5 Rounds
6-8 Back Squats
7 Box Jumps
14 DB Snatch
– Rest 1-2m between
-Build across sets on back squat to a heavy of the day.
– We will add weight over next 8 weeks so pick the weight you move the best with (not necessarily the most).
5 PVC Snap to Hollows & Arches w/2s hold
5-8 Small Kips (Bar)
3-5 Pull-ups / Jump Negatives
4 RNDs
10 Pull-ups
20 Push-ups
30 Sit-ups
400m Run
50 DU
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
5-5-3 Building
3×5 Bench Press at medium heavy weight.
(5+ AMRAP last set)
5 RNDs
200m Run
7 TTB
Cap 12.
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.
Rest as needed.
Every Break…15-20 Push-ups
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.
21-15-9
Power Cleans (95/65)
Handstand Push-ups / Strict Press (DBs)