September 9, 2022
Beast River Fitness – WOD
Metcon (5 Rounds for weight)
EMOM x 15min
1) 8-10 DB Bench Press
2) 50 DU / DU Practice :30
3) :30 Hollow Hold
Metcon (Time)
15-12-9
Devil’s Press (50s/35s)
Dips
Today's WOD
Your workout of the day!
September 8, 2022
Beast River Fitness – WOD
RUNNING ERRANDS (12 Rounds for reps)
Partner WOD:
12 Rnds (6/each)
A: Runs 200m
B: Works
2 RNDS:
1) Rope Climbs / Peg Board
2) Wall Balls (20/14)
3) KBS (53/35)
…
4) Rope Climbs / Peg Board
5) Wall Balls
6) KBS
September 7, 2022
Beast River Fitness – WOD
Back Squat (553 / 531+)
%: 40,50,60 / 75, 85, 95
Pushing higher percentage at end of first Wendler min-cycle.
After today we will deload a week at 65% and restart 555 adding 5% to your previous start. So, make sure you hit this weight clean.
SAVED BY THE BELL (AMRAP – Reps)
Partners working at the same time.
AMRAP 7m
A: Max Calorie Row
B: 20 DB Snatches Alt.
RX: 50/35
Scaled: 35/20
Both partners work at the same time. If one partner stops; both stop.
2 Scores: Calories AND Total Snatches completed.
Score 1: Total Row Cals
Score 2: Total Snatches
If both partners complete 50 snatches, then their score is 100 total for the DB snatch portion.
SAVED BY THE BELL ROW CALS (Calories)
Row calories
Cals from Saved by the bell.
September 6, 2022
Beast River Fitness – WOD
Metcon (Distance)
EMOM x 30
1) :30 Handstand Hold
2) 200m Run
3) 3 Push Press (3-3-3-3-3)
4) 10 C2B / Pull-ups
5) 3 HSPU Slow Negatives / Pike Slow Negatives
6) Rest
Can Deficit the HSPU
Stand out or Kip out of negatives
Push Press %:
55-65-80-85-90
Push press comes from the floor to save space.
Build to heavier that 5 reps from 2 weeks ago.
“score” for tracking purposes can be abmats or deficit distance used for negatives. “new abmats” are approximately 2.5″
Push Press (5×3)
September 5, 2022
Beast River Fitness – WOD
Clean Complex (8×1 @ 85%)
2 Hang Power Cleans
1 Hang Squat clean
EMOM x 8
– Pull high then pull under.
– Athletes should look to add a little bit of weight from the previous weeks clean complexes. Working in 85%-87%
Metcon (Time)
Partner WOD:
8 RNDs (4/e)
5 Hang Power Cleans
6 Front Squats
7 Burpees over Bar
RX: 155/105
Scale: 105/75
*Partners work in a you go, I go fashion.
– Bar should be lighter than the clean complex.
– Athletes should be able to hold on for all 5 HPC reps and FS reps when fresh.
September 3, 2022
Beast River Fitness – WOD
FOUR HUNDRED AND THIRTY (5 Rounds for time)
Every 4min x 5 RNDs
400m run*
*after each round 30 reps of…
r1) 30 V-ups
r2) 30 Jump Lunges
r4) 30 HR Push-ups
r5) 30 Burpees
September 2, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 22
2-5 Ring Pull-ups
2-5 Ring Dips
60 Mtn. Climbers
30 DBL DB/KB OH Walking Lunge steps (35/20)
30 Sit-ups
Lunges can be in place or walking, space dependent.
Every knee raise counts on Mtn. Climbers. 30/sd.
Scale:
Lunge: One-arm OH Lunge
RX+:
4 RMU
50/35 Lunges
GHD Sit-ups
September 1, 2022
Beast River Fitness – WOD
EMOM (No Measure)
EMOM x 30 (:45 / :15)
1) 12/9 Bike
2) 2 Rope Climbs / 1 Peg Board
3) 20 V-ups
4) HSPU Negatives / Strict HSPU
5) Hollow Hold
6) Rest
August 31, 2022
Beast River Fitness – WOD
Back Squat ((553 / 333+)
%: 40,50,60 / 70,80,90)
– Use a ‘training max’ of 90% of your 1RM to determine percentages.
– Athletes unsure of their %s should build to a heavy 3 they can stand up with technical proficiency.
– OR athletes can build to heavier than last weeks 3×5.
– The + means athletes should do MAX reps on the last set.
CATCH WEIGHTS (Time)
10-20-30-20-10
WB
DB Snatch (50/35)
August 30, 2022
Beast River Fitness – WOD
Push Jerk (7×2)
EMOM x 7
2 Push Jerks at 80-85% of Push Press.
– Focus on pushing under the bar and catching with locked out arms.
Metcon (AMRAP – Rounds and Reps)
In 12min… with a Partner
-Part A: 5min
-Rest 2min
-Part B: 5min
Part A: 5 Min Cap
10 RNDs (5/each)
7 Toes 2 Bar / knee raises
7 Burpees Box Jump Overs
*Score will be time or reps completed at cap.
Rest 2min
before part B.
Scale:
5 TTB / knee raises
5 Burpee Box Jump Over
– This a very tight time cap, athletes must pick a rep scheme they sprint or go unbroken.
– For set-up keep empty bars off to the side. In the 2min ‘rest’ establish bars back on the rig.
Metcon (Weight)
Part B: 5min Cap
Partners take turns to establish a MAX Shoulder to Overhead.
– Each partner takes a turn on the Barbell in a you go I go fashion. Lift for lift.
– If both partners cannot complete the lift the heaviest weight is then scored.
– Once a partner misses a lift they cannot attempt a heavier.
– Lifts can come out of the rack.
example:
A: 50
B: 60
A: 70
B: — miss 75
A: 75*
B: —- miss 80
A: —-miss 80
Score is 75
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