June 3, 2022
Beast River Fitness – WOD
Bench Press (5-5-3 / 5-5-5+)
5-5-3 Building
3×5 Bench Press at medium heavy weight.
(5+ AMRAP last set)
Metcon (Time)
5 RNDs
200m Run
7 TTB
Cap 12.
Today's WOD
Your workout of the day!
June 2, 2022
Beast River Fitness – WOD
5iver (AMRAP – Rounds and Reps)
AMRAP – 5min
27 DU
27 Air Squats
-rest 2min –
AMRAP – 5min
21 Hops Over DBS (35/20)
21 Devils’s Press
-rest 2min –
AMRAP – 5min
15 Down Ups
15 Ring Rows
-rest 2min –
AMRAP – 5min
9 Burpees
9 DB Thruster
*Score it total rounds + reps at each station.
Finisher
Barbell Bicep Curl (50)
Rest as needed.
Every Break…15-20 Push-ups
June 1, 2022
Beast River Fitness – WOD
Power Clean (10×2)
EMOM x 10m
Build to 70-80% and stay across for 2s.
Moderately heavy clean to cycle doubles.
– Reset if need.
– Rest is short so need to complete in :30s.
Metcon (Time)
21-15-9
Power Cleans (95/65)
Handstand Push-ups / Strict Press (DBs)
May 31, 2022
Beast River Fitness – WOD
Turkish Get Up (2-2-2-2-2)
Find a heavy turkish Get-up double in 8min.
ROWING ANNIE (Time)
50-40-30-20-10
Row Cals
Sit-ups
Double-Unders
May 30, 2022
Beast River Fitness – WOD
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
A) 20 RNDs
5 Pull-ups
10 Push-ups
15 Squats
B) 20 RNDs
5 Push-ups
5 Pull-ups
5 Push-ups
15 Air squat
C) 33 RNDs
3 Pull-ups
6 Push-ups
9 Air Squats
+ 1 Round of 1/2/3
Scaling options
A) 1/2 “MURPH”
– 1 Mile Run
50 Pull-Ups
100 Push-Ups
150 Squats
– 1 Mile Run
Break up as:
10 RNDs of 5/10/15 or 5/5/5/15
May 28, 2022
Beast River Fitness – WOD
WE SHALL SEE (AMRAP – Rounds and Reps)
AMRAP 30 – Partner workout
3 Power Cleans (185/125, 95/65)
6 Burpees
9 Row cals
– One partner works at a time in a you go, I go fashion.
May 27, 2022
Beast River Fitness – WOD
Metcon (No Measure)
Every 6:00 for 5 Rounds:
20 Kettlebell Swings
60 Double Unders
30/24 Calorie Row
May 26, 2022
Beast River Fitness – WOD
DON’T WEIGH ME DOWN (Time)
With a partner…
6 RNDs
250/200 Row
10 Weighted Push-ups
6 RNDs
15/12c Bike
20 KBS
6 RNDs
200m Run
10 Weighted Pull-ups
Alternate full rounds with partner.
Repeat from 4/28 – Murp Prep Cont.
Can use Weight Vests or hold weights.
OR
Push-ups: 25 / 10 Pound plate on upper back.
Pull-ups: Hold 20/10 DB between feet
May 25, 2022
Beast River Fitness – WOD
Clean (2-2-2-2-2)
Heavy Double Clean
Reset or TNG
Metcon (Time)
3 RNDs
400m run
15 P. Cleans (115/85, 75/55)
50 DU
Cap 15
RX+: 155/105
May 24, 2022
Beast River Fitness – WOD
Jerk Complex (1-1-1-1-1-1)
2 Push Press
1 Jerk Split Jerk
Build to a heavy single
Metcon (AMRAP – Reps)
Tabata: :20 on / :20 off
5 RNDs each
1: Pull-ups
– Rest 1 min
2: Push-ups
– Rest 1 min
3: Air Squats
– Rest 1 min
*Score is the sum total reps of ALL movements.
RX+: Weighted Vest
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