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Beast River Fitness – WOD

Deadlift (5 x 4-6)

– Look to add weight from 2 weeks ago (6-8 reps Deadlift).

– Build across to a heavy 4-6 of the day

DIP OF THE DEAD (Time)

10-9-8-7-6-5-4-3-2-1 Ring Dips Strict / Banded / Diamond Push-ups

1-2-3-4-5-6-7-8-9-10 Deadlifts (225/150, 155/105)

Metcon (AMRAP – Rounds and Reps)

*Bring a friend

*Sign-up friend(s) as FREE TRIAL

3 Partner PRIDE WOD 1: (5:30PM only)

AMRAP 20min

P1: Runs 200m

P2: DB Sit-ups

P3: Wall Balls

*Partner’s 2 and 3 Work until Runner returns. Runner moves to sit-ups, sit-ups move to WB. (The runner controls the pace.)

*A Full round is when all 3 movements are completed. Each movement is = 1.
Social at Brian’s Rooftop above ABC Beer Company to follow.

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Beast River Fitness – WOD

Metcon (No Measure)

EMOM 30

m1: :20s Bike sprint / :40s coast

m2: Rest

m3: :40s Row sprint / :20s coast

m4: Rest

m5: 50 DU

m6: Rest

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Beast River Fitness – WOD

Handstand Push-ups (1-2-3-4-5-6-7-8)

Death By Handstand Push-ups x 8min

– Strict. Does not need to be unbroken.

– Can use 1-2 Abmats.

– Use Negatives

– Start at 1 rep and increase +1 rep every minute.

– Add deficit for athletes proficient in HSPU.

– Score is the total reps. 36 possible.

– Continue each minute using reps achievable.

LEVEL UP (Time)

3 RNDs

30 DB Snatches (50/35, 35/20)

20 Toes To Bar

15 Burpee over Dumbbell

Cap. 17min
Scale:

Snatches: Weight or Volume to 20

Toes To Bar: Style or Volume 10

Burpees: Burpee behind DB

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Beast River Fitness – WOD

Back Squat (4 x 4-6)

Look to increase weight from 2 weeks ago (6-8 B. Squats)

– Build across sets culminating in a heavy 4-6 of the day.

UP AND AWAY (Time)

2 RNDs

10 Burpee Box Jumps

20 KB Goblet Box Step-Ups: Alternating – (50/35)

40 KBS – American

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Beast River Fitness – WOD

Warm-up

Hang Power Clean (8×3)

EMOM x 8min

65-75%

-Aim to complete all sets across at moderate weight allowing for 3 unbroken reps.

– 3 repa should help keep the weight in the lighter side.

– Practice cycling for DT.

NINER (AMRAP – Rounds and Reps)

AMRAP 9

9 Hang P. Cleans (155/105, 95/65)

9 HR Push-ups

9 Pull-up
– This should be a weight the athlete could do unbroken when fresh.

– However, athletes should pick a rep scheme that allow for completion in no more than 3 sets.

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Beast River Fitness – WOD

JUNETEENTH TRACK WOD (Time)

6 RNDs

200m Run

19 Sit-ups

18 Air Squats

65 DU
Meet North East Corner.

Far 200m start point closer to East River.

– We will bring some Ropes

– If you have one, bring it.

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Beast River Fitness – WOD

HSPU Warm-up (No Measure)

5s Active Bar Hang Hollow Hold

10 Band Pull Aparts

1 Wall Walk to 5-10s Handstand Hold

Bench Press (6 x 2 )

Start light and build to heavy double of the day. Use a spotter on your last two heavy sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3 Chin-ups / Ring Pull-ups / Ring Rows

5 HSPU / 3-5 Negatives / Piked Push-ups

7 Burpee to Target

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Beast River Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

100 Double Unders / 150 Single

50 ft. Walking Lunge (53/35)

100 ft. Bear Crawl

50 KBS – Russian – (53/35)
Use half of gym for jump rope and half for lunges and bear crawls.

25′ is 1/2 length of gym (3 platforms):

– 50′ = Down and Back

– 100′ = 2X Down and Back

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Beast River Fitness – WOD

Push Jerk (6-5-4-3-3-3)

Build across sets to a Heavy 3.

Metcon (Time)

For Time:

20-15-10: DB/KB Push Press (50/35, 35/20)

10-30-40: Row cals.

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Beast River Fitness – WOD

Front Squat (7 x 2 reps)

2-2-2-2-2-2-2

E :90 x 7 Rnds

Build to find a heavy double.

Shoes and belts help.

FOUND A ROCK (Time)

2 RNDs

5 MB Squats – Hold at Chest Level

10 MB Lunges

15 MB Sit-ups

20 MB Mtn. Climbers

30 Wall Balls

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