July 7, 2022
Beast River Fitness – WOD
BETWEEN 20 AND 40 (Time)
40c Row
30 DU
20 C2B
40c Row
30 DU
20 Pull-up
40c Row
30 DU
20 TTB
40c Row
Today's WOD
Your workout of the day!
July 6, 2022
Beast River Fitness – WOD
Push Press (3-3-3-3-3-3)
Build to a heavy 3 for the day.
DOWN BY THE DEVIL (Time)
10-9-8-7-6-5-4-3-2-1
Devil’s Press (35s/20s)
DBL DB Box Step Over
Cap 16
July 5, 2022
Beast River Fitness – WOD
Back Squat (5 x 3-4)
5 sets building to a heavy 3-4.
Aim to be heavier than two weeks ago
Back Squat 4-6.
– Grab 2-3 warm-up sets before your 5 working sets.
– Decrease weight when form breaks down either in back position or failure to hit your mobility’s depth.
NOT WALL BALLS (Time)
*2 RNDs**
10 Sit-ups
10 Squats
20 Lunges – Alternating
20 Jump Lunges – Alternating
10 Jump Squats
10 Sit-ups
(20/14)
*Hold Med Ball at Chest level for all movements
** If ball hits ground = 5 burpees
July 4, 2022
Beast River Fitness – WOD
INDEPENDENCE DAY – JULY, 4 1776 (Time)
7 Rounds:
4 Shuttle Runs (20-yard)
17 V-ups
7 Burpees
6 Push-ups
*One shuttle run is down AND back.
July 2, 2022
Beast River Fitness – WOD
JUMPING JACKIE (Time)
1000/800m Row
50 BB Thrusters (45/35)
100 DU / 100 SU
50 BB Overhead Squats (45/35)
1000/800m Row
Cap 20m
July 1, 2022
Beast River Fitness – WOD
Bench Press (5 x 3-4)
– Building off bench press from two weeks ago. Athletes should look to hit their heavy double for 3 or 4.
– No Measure? – Build across to a heavy 3 or 4.
– Use spotters on last sets.
PUSHING TOES TO BAR (AMRAP – Rounds and Reps)
AMRAP 10
20 Push-ups
10 TTB
5 Ring pull-ups / Bar Chin-ups
June 30, 2022
Beast River Fitness – WOD
DIVISIBLE 5 (Time)
5 RNDs
5 Wall Walks
10 Burpees to Target
15 V-ups
200m Run
Barbell Bicep Curl (65)
Every Break 20 Banded tricep push-downs.
Sunz Out. Gunz Out.
June 29, 2022
Beast River Fitness – WOD
ROWDT (Time)
30 Row
30 Deadlifts
15 Row
15 Hang P. Cleans
10 Row
10 Push Jerk
15 Row
15 Hang P. Cleans
30 Row
30 Deadlifts
Row: Cals
Barbell: (155/105, 115/85)
Cap: 20m
June 28, 2022
Beast River Fitness – WOD
Front Squat (5 x 3-4)
5 sets building to a heavy 3-4.
Aim to be heavier than two weeks Front Squat’s past heavy 2.
– Grab 2-3 warm-up sets before your 5 working sets.
Metcon (Time)
3 RNDs
12 Front Squats (115/95, 75/55)
21 Box Jumps
42 DU / 60 Singles
Rx+: 135/95
– Front Squats % will be floating around 45%-55% athletes 1RM.
– These movements are meant to interfere with each other each being more explosive than the previous. Take time in the set-up for each.
June 27, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
3 Ring Muscle Ups
9 Hang P. Snatches (95/65, 45/35)
400m Run
Rx+ (115/85)
Work on muscle up progressions.
– Banded or Foot supported
Use a version you can successfully complete the transition.
Metcon:
– Working on strength: burpee + pull-up
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