May 12, 2022
Beast River Fitness – WOD
Metcon (Time)
1 Mile Run
3 RNDs
40 KBS
30 Sit-ups
15 HSPU / Seated DB Press
*Can do weighted run
Uncategorized
May 11, 2022
Beast River Fitness – WOD
TRIPLE 7s: 1 (AMRAP – Rounds and Reps)
AMRAP 7
3 Squat Snatches (115/85, 75/55)
6 HR Push-ups
Rest 3min
Rx+: 135/95
TRIPLE 7s: 2 (AMRAP – Rounds and Reps)
AMRAP 7
3 C2B Pull-ups / Jumping C2B Pull-ups
6 Overhead Squats (115/85, 75/55)
rest 3min
Rx+: 135/95 & BMU
TRIPLE 7s: 3 (AMRAP – Rounds and Reps)
AMRAP 7
3 Power Snatches (115/85, 75/55)
6 Burpees Over Bar
Rx+: 135/95
May 10, 2022
Beast River Fitness – WOD
THREEFER (Time)
3 RNDS
500m Row
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
20 Single DB OH Lunges (each arm)
*Hang Dumbbell Snatches: Switch hands every 5 reps
* OH Lunges: Switch arms every 10 steps
*Score = Time it takes to complete the
workout
cap: 30m
May 9, 2022
Beast River Fitness – WOD
“Squeeze lemons, make lemon juice!”
Strength
Metcon (Time)
MOVIN
10 RNDs alternating with a Partner
10 Bench Press
10 Box Jumps
200m Run
– One partner works at a time.
-Pick a weight can do 10 unbroken when fresh.
– One partner will spot the other.
– Other partner can do plank or sit-ups while other works.
May 5, 2022
Beast River Fitness – WOD
Metcon (No Measure)
E2MOM X 4 Rounds
1: 400m Run
2: 5 Pull-ups + 10 Push-ups + 15 Air Squats
3: 250/200m Row + 15 Sit-ups OR GHD sit-ups
4: 10/8 Bike + 10 Ring Rows
May 4, 2022
Beast River Fitness – WOD
Back Squat (10-8-6 / 3 / 5-5)
Get 2 sets 5 Jumping Back Squats
10-8-6: BB-30%-40% – regular back squat
3 Jumping Back squat
5-5: 50%-50% Jumping
50% of Front Squat
Aim for speed out of the bottom and maximal force production. (height)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10min
5 Box Jumps
10 Push-ups
15 Sit-ups
May 3, 2022
Beast River Fitness – WOD
Clean and Jerk (1-1-1-1 / 1-1-1)
Clean & Jerk singles up to your Opening weight – 80%-85%
%: 55-65-70-75 / 80-80-80
Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically better—that work is already done. The idea is to be able to access all of that existing ability for the meet.
Deload but stay primed.
Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.
Sign-up if you have not.
Metcon (Time)
90 DU
30 KBS – Russian
30 KB Push Press (53/35#)
20 TTB
30 KB Push Press (53/35#)
30 KBS – Russian
90 DU
Split up the KB Push Press evenly into 15 Right / 15 Left
Scale Single Unders to 120
May 2, 2022
Beast River Fitness – WOD
Snatch (1-1-1-1 / 1-1-1)
Snatch singles up to your Opening weight – 80%-85%
%: 55-65-70-75 / 80-80-80
Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically better—that work is already done. The idea is to be able to access all of that existing ability for the meet.
Deload but stay primed.
Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.
Sign-up if you have not.
HOLD ON TO YOUR BURPEEs (AMRAP – Rounds)
Alternating EMOM x 16min
m1: 15/12c Row
m2: 15 Burpees
16 Rounds total = 16 points
1 point for every full round completed within 1min
April 30, 2022
Beast River Fitness – WOD
Clean and Jerk (1)
2 Weeks out: Build to hit previous 1RM better than week 1.
– Elbow lockouts are the only thing that matters to the judge.
– Lockouts more important than squat depth.
%:
1×1: 55.65.75.85
2×1: 90.95.100.100
Metcon (Time)
With a Partner …
100 Wall Balls
50 Burpees Over Bar – lateral
30 Clean and Jerks (155/105, 95/65)
Follow the order of movements, completing the WBs before the Burpees…etc.
One partner is always working.
For Time.
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