Beast River Fitness – WOD
Murph tomorrow – Rest Up
Rest!
Metcon (Time)
Murph Tomorrow…
Rest up!
Murph tomorrow – Rest Up
Murph Tomorrow…
Rest up!
“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.”
– Simon Sinek
– Build to 1 RM
– Catch as low as mobility allows.
WARM-UP
—-
Snatch Grip:
5 RDL
5 Good Mornings
5 Behind the Neck Push Press
5 Back Squat
5 Overhead Squat
5 Snatch Balance
—
5 Snatch High-Pull
5 Power Snatch
5 Overhead Squat
5 Squat Snatch
EMOM x 9min
Min1: Rowing (for calories)
Min2: Sit-ups
Min3: Burpees
Score: Is total Reps
1-Mile Run
Rest 3:00
800
Rest 3:00
400
For Time:
30-20-10 –
Push-ups
Air Squats
Each component is a “round”
Rnd 1 = Mile
Rnd 2 = 800
Rnd 3 = 400
Rnd 4 = Little Metcon
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
3 RM Press
– Build to your Personal Best 3
:45 @ each station
3 RNDs
A1) HSPU / Negatives / Strict Press
A2) Box Jumps
A3) DB Snatches Alternating
Rest :45 – Switch
3 RNDs
B1) Jump rope – DU / SU
B2) Ring Rows
B3) Wall Balls
Takes 14:15
Snatch Grip:
5 RDL
5 Good Mornings
5 Behind the Neck Push Press
5 Back Squat
5 Overhead Squat
5 Snatch Balance
5 Snatch High-Pull
5 Power Snatch
5 Overhead Squat
5 Squat Snatch
Snatch Warm-up
– Build to heavier than workout weight.
– Reduce weight for WOD.
For Time: 30 Snatches, 135# / 95#
– Full hang
– Feet cannot touch ground
Max Plank on Forearms.
Time cap: 6:00
150 Situps
150 Air Squats
150 DU
– Total time is scored
– Total time includes ALL rest.
– Each movement is also individually scored.
– At the bottom, the crease of the hips must pass below the height of the kneecap.
– At the top, the knees and hips must be completely open
– 2 Passes of the rope under the feet each jump
– Touch ground above shoulders
– Touch ground by feet
Max Plank on Forearms.
Time cap: 6:00
Snatch Grip:
5 RDL
5 Good Mornings
5 Behind the Neck Push Press
5 Back Squat
5 Overhead Squat
5 Snatch Balance
5 Snatch High-Pull
5 Power Snatch
5 Overhead Squat
5 Squat Snatch
For Time: 30 Snatches, 135# / 95#
– 135/115/95/75/65/55
– Chip away at this in manageable sets up to 30.
– Singles, Doubles, and tripes are the way to go here.
– It’s for time but take your time on your set-ups and stay tight.
Isabel Practice Round(s)
2-2-2-2
-In 3-4 sets Build to heavier than Isabel Weight.
– Bring weight back down to WOD weight.
“Give more. Give what you didn’t get. Drop the old story.”
Find a 3 rep MAX
Warm-up: 5-3-1
Work: 2-2-1-3-3
– Slowly build over the course to hit a 3 RM
– Aim for you 2 from last week for 3.
– Give 2-3 attempts at it.
– That would be a 3 RM
– AnythingAfter is extra.
21-15-9
Thrusters
Pull-ups
Time Cap: 10min
95/65/45/35
– For this re-test use your original weight and see what improvements you have made!
– This workout is meant to be fast and intense with minimal breaks, hence an aggressive time cap to hit the desired stimulus.
– Pick a light load to be able to do large sets in both Thrusters and pull-ups
– Note band used for future testing.
– Typically and Rx is 95/65 but pick a weight that is good for YOU.
Set a Bench 3 RM
– Build slowly and set a 3 rep max on your bench.
– Ask for a spot.
– Stay nice and tight and drive hard.
Find a good connection with machine and slowly build your pace.
Drive through mid-foot, stay tall in your catch and finish strong with a smooth recovery.
Row :30s Each
1) Row @ 26 s/m
2) Row @ 28 s/m
3) Row @ 30 s/m
4) Row @ 32 s/m
– rest 1:00
1) Row @ 30 s/m
2) Row @ 32 s/m
3) Row @ 34 s/m
4) Row @ 36 s/m
-Rest
Max Effort 1000m Row
For Time:
2000m Row
*Every Minute on the Minute Starting on the 0:00; perform 1 Burpee over the Erg, adding a burpee every minute until finished
*Score = Time it takes to complete 2000m
“Work your land” – Tim Storey
“ScrewBall”
AMRAP 3 RNDs:
50/40c Row
40 Box Jumps
30 Wall Balls
20 Push-ups
10 Toes To Bar
5 Burpees
Time Cap 35min
5 RNDs
400m Run
20 Push-ups
30 Air-Squats
– Can wear a weight vest
– Must grab weight vest from gym and bring over
– AND must bring back to gym