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Beast River Fitness – WOD

“People say nothing is impossible, but I do nothing every day.” – A.Milne

Back Squat (6-6-4-4-2-2-2)

STIMULUS: Build to a Heavy 2 – approaching 90-95% of 1RM.

Testing next week so feel out something heavy.

JOURNAL (AMRAP – Rounds and Reps)

AMRAP 7

7 Tall Box Jumps (30/24)

7 Chest 2 Bar Pull-ups
Slightly taller box than you are used to.

Band the Pull-ups to cycle this movement and to make contact with the bar. Look to complete at minimum 5 reps

SCALE: Jumping Chest 2 Bars

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Beast River Fitness – WOD

Warm-up (No Measure)

3 Rounds

10 Ring Rows

3 Ring Dip Slow Negatives

10 Plate Bent Over Reverse Flys – 5s or 2.5s

Metcon (Time)

Push-Press 6*6*4*4*2*2*2

*7 Burpees

14 V-ups

28 DU
STIMULUS: Build to a Heavy 2 – approaching 90-95% of 1RM.

Testing next week so feel out something heavy.

STRATEGY: Athletes should aim to do all reps unbroken and take your time on the Push-Press

FOCUS: Midline stability on the press. Core and glutes.

Push Press (6-6-4-4-2-2-2)

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Beast River Fitness – WOD

Clean (2-1-2-1-2-1)

EVERY :90

Lighter – Heavier – Lighter – Heavier – Lighter Heavier

Build to 90%-95% for the singles.

Example: 80%-90%-85%-92%-87%-95%

PINDY (AMRAP – Rounds and Reps)

AMRAP 10

5 Power Cleans (135/95, 95/65, 75/55)

10 Push-ups

20 Pistols – Alternating

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Beast River Fitness – WOD

Metcon (Calories)

6min Max Cal Machine of choice

–Rest 1 min–

4min Max Cal Machine of choice

–Rest 1 min–

2min Max Cal Machine of choice

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Beast River Fitness – WOD

AND THEN SOME (Time)

Teams of 2:

3 Rounds For Time:

1,000 Row

20 Burpee Chest to Bar Pull Ups / Chin over Bar Pull ups

50 Power Snatches (95/65, 75/55)

(partition however)

[Time Cap: 35 Minutes]

*Score = Time it takes to complete the workout

Rx+

3 Rounds For Time:

1,000 Row

20 Bar Muscle Ups / Jumping Bar Muscle Ups

50 Power Snatches (115/85)
STRATEGY: Athletes should communicate and break up reps in a way that ensures someone is always working.

SCALING: Athletes should choose a barbell weight that they can hold on to 3-5 Power Snatches unbroken during the workout

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Beast River Fitness – WOD

FITNESS FRIDAY 12/3 (AMRAP – Rounds and Reps)

EMOM 20

Min1: Devil’s Press (35/20/10)

Min2: Jump Lunges

Min3: Handstand Push-ups / Negatives / DB Push Press

Min4: Body Saw

Min5: Rest

Back Squat (10-8-6-4-4-4)

Make-up Back Squats

Build to 3×4 @ 80%-86%

Push Press (10-8-6-4-4-4)

Make-up Push Press

Build to 3×4 @ 80%-86%

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Beast River Fitness – WOD

SWEAT RIVER 12/2 (AMRAP – Rounds and Reps)

With a partner:

AMRAP 10

7 Burpees

7 Pull-ups

7 DB Thrusters

Rest 2 min

AMRAP 10

2 Rope Climbs

7 Box Jumps

7 Push-ups

Rest 2 min

AMRAP 10

10 Pistols – Alternating / Box Step-Ups

7 Toes 2 Bar / Knees to Chest

7 American KBS

Score is total rounds and reps between partners per AMRAP
One partner works at a time. Take turns each AMRAP working with teammate.

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Beast River Fitness – WOD

Warm-up (No Measure)

3×15

Hollow Hold Seconds

Barbell Stiff leg deadlifts

Calf Raises holding BB

Push-ups

Metcon (Time)

3 RNDs

80 DU

8 Back Squats – 65%

-Increase Weight-

2 RNDs

60 DU

6 Back Squats – 75%

-Increase Weight-

2 RNDs

40 DU

4 Back Squats – 85%
STRATEGY:

Athletes should look to build 3x during this workout to challenging 4 by the end. Taking time between Jump Rope and Squats will be important to manage heart and ability to stay tight.

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Beast River Fitness – WOD

“Louis, I think this is the beginning of a beautiful friendship.” – Rick, Casablanca

Metcon (Time)

6 Rounds

10-8-6-4-4-4 Push Press

40/30 Calorie Row
STRATEGY: Athletes should try to hold on for big sets of Press and aim for 3×4 at a heavy weight.

-Athletes should focus on a low Stroke/Min on the rower and driving through their legs as much as possible; saving their arms for Pressing

WEIGHT: Build to 86%

%: 56-66-76-80-86

-86

Push Press (4-4-4)

– 2s Pause at top

– Athletes should build to 3 sets 4 of 80-86% of their max. Focusing on good strong lockouts and reinforcing good position overhead.

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Beast River Fitness – WOD

Metcon (Time)

On a running clock:

[0-6min]

9-6-3

Power Cleans (135/95, 95/65)

Burpee Box Jumps

-2min to reduce weight –

[8-14min]

12-9-6

Power Cleans (115/85, 75/55)

Regular Box Jumps

-2min to reduce weight –

[16-20min]

15-12-9

Power Cleans (95/65, 45/35)

Burpees

*Score is sum total it takes to complete each full 8 min section.
STRATEGY: Athletes should look to put together 2-3 sets to complete the workout. With a high volume of reps the weight should be on the lighter side to focus on cycling.

STRUCTURE: Cap the couplet(s) at 6min and allow 2 min to rest and change weights.

Reducing weight each couplet.

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