July 29, 2022
Beast River Fitness – WOD
Metcon (Weight)
On the 3:00 x 6 Rounds
12,10,8,6,4,2 – Bench Press
30 – DU
1,2,3,4,5,6 – Ring Muscle Up
Add weight progressively to a heavy double.
Use a spotter for heavy 2.
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July 28, 2022
Beast River Fitness – WOD
Metcon (Time)
3 Partner WOD
Partner A holds the pace while partner B & C work.
Each partner goes through each station 3 times.
3 Rounds/e
A) Row 18/12c
B) Burpee to Plate
C) DBL KB OH Hold
3 Rounds/e
A) Run 200m
B) Box Jumps
C) Wall Sit
3 Rounds/e
A) Bike 12/8
B) Mtn. Climbers
C) Bar Hang
July 27, 2022
Beast River Fitness – WOD
Metcon (5 Rounds for weight)
EMOM x 5 RNDs
m1: 12 Deadlifts
m2: 3-5 Ring to Chest Pull-ups
m3: 6 Push Jerks
m4: Rest
DT Rx Weight: 155/105
Practice cycling for DT. Athletes can choose to practice the same weight across for 5 sets, or build to a moderate but unbroken set. The deadlifts and push jerks should be the same weight.
Ring Pull-ups intends to fatigue the arms and pulling muscles, affecting both Deadlifts and Jerks. Make sure to pull as high/low as possible each time.
Ring Pull-up options:
Seated L-sit
Seated L-sit Banded
Ring Rows
July 26, 2022
Beast River Fitness – WOD
Front Squat (10-7-5-3-3-2)
Find a heavy double.
Start light light for 10 and 7.
10 TO 30 (Time)
For Time:
10 Box Jump Overs
15,20,25,30 Wall Balls
*10 Box Jump Overs between sets of WBs
Cap 10.
July 25, 2022
Beast River Fitness – WOD
SNACKS (No Measure)
E5MOM x 5 RNDS
in 5min complete
35/25c Row
10 Devil’s Press (50/35)
50 DU
*Athletes rest remaining time
July 23, 2022
Beast River Fitness – WOD
Metcon (Time)
50 DB walking lunges at side
30 HSPU
40 front-rack walking lunges
20 HSPU
30 OH walking lunges
10 HSPU
Cap 20
One DB 50/35
Switch arms every 10 steps
Rx+: 2 DBs
July 22, 2022
Beast River Fitness – WOD
Deadlift (3-3-3-3-3)
Find a moderate heavy 3 with good mechanics. Focus more on smooth reps with good speed. Avoid grinding it out on too heavy of a bar. Build to heavier than the WOD weight.
Metcon (AMRAP – Reps)
AMRAP 10
2 Rope Climbs
5 Deadlifts (275/185)
2 Rope Climbs
6 Deadlifts (275/185)
2 Rope Climbs
7 Deadlifts (275/185)
etc.
*Continue adding 1 Deadlift after every round.
Rx+ Options:
2 Legless rope climbs or
1 Peg Board
This workout isn’t about speed; it’s about getting stronger. Don’t move to burn out, move to keep moving.
Athletes using similar weights can share bars to save space. One athlete can start on the deadlifts.
Both of these movements are intended to feel moderately-heavy (65-70%); make sure to adjust in order to complete a round every :60-:90, especially early on in the workout.
July 21, 2022
Beast River Fitness – WOD
3 or 9 (Calories)
3 X 9min AMRAPs – (3 Partner WOD)
A: MAX cal Row
B: On triplet
C: Hangs or Holds
—–
AMRAP 9m:
8 KBS – American
8 Burpee to plate (25#)
8 Jump Lunges to plate (front foot)
– Bar Hang
Rest 2 min
AMRAP 9m:
3 Wall Walks
30 DU / 60 Singles
6 TTB / Knee Raises
– Wall Sit at parallel
Rest 2 min
AMRAP 9m:
8/5c Bike
8 V-ups
8 Knee Tucks
8 Hollow Rocks
– Plank
* One partner starts on rower, Second partner starts on triplet, Third partner is hanging. Everyone rotates upon completion of the triplet.
* If any of the 3 partners pause/stop, then all athletes stop. They resume together.
*Score = Total Calories on the Rower
July 20, 2022
Beast River Fitness – WOD
Metcon (Weight)
EMOM x 5 RNDs
m1: 12 Box Jumps
m2: 9 Hang Power Cleans
m3: 6 Push Jerks
m4: Rest
DT: Rx Weight 155/105
Practicing cycling for DT. Athletes can choose to practice the same weight across for 5 sets or build to a moderate but unbroken set. The hang cleans and push jerks should be the same weight.
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