May 14, 2021
Beast River Fitness – WOD
“I don’t like that man. I should get to know him better.” – Abraham Lincoln
Metcon
“Sweet Row Alabama” (Time)
3 RNDs
1000m Row
25 Box Jumps
100 DU
Rest 1:00
Today's WOD
Your workout of the day!
May 13, 2021
Beast River Fitness – WOD
“Patience is not the virtue. Discipline is.”
Weightlifting
Snatch Complex (1-1-1-1-1-1-1)
1 Snatch High Pull + 1 Squat Snatch
Every :90 x 7 RNDs (10:30)
Build to a heavy single of complex
– Catch in the bottom as mobility allows
Metcon
“Bar Rules” (Time)
8 RNDs
1 Bar Muscle-up OR 2 Jumping BMU
2 Squat Snatch
3 HSPU – Strict
4 TTB
155/135/115/95/85/65/55
Scale:
2 C2B + 2 Dips / Push-ups
2 Power Snatch
3 HSPU Negative + Kip out / Box HSPU / 3-4 Heavy DB Strict Press
4 Hanging Knee Raise /
– Challenging some high skill movements. With low reps expect to take time to challenge yourself a big and go little heavier.
– Find a challenging but doable version of each movement.
– Bar Muscle-up: new exposure, use a high box to be able to jump
– Sub 2 C2B (band-assist to help w/ speed)
– Snatches on the heavier side
– Can Kip the HSPU
May 12, 2021
Beast River Fitness – WOD
“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
Metcon
ABCs & 123s (No Measure)
4 RNDs of ABCs
:45 @ each station
( Work :30 / Rest :15 )
As – 4 RNDs
A1) Burpee
A2) Ring Rows
A3) Wall Walk to Handstand Hold
Rest :45 – Switch to B
Bs – 4 RNDs
B1) Jump rope – DU / SU
B2) DBL KB Hang Clean + Push Press
B3) Bicycles
Rest :45 Switch to C
Cs – 4 RNDs
C1) Box Jumps
C2) DB Snatches – Alt.
C3) Bar Hang – activated
Fin
– Every individual station is :45.
– Work for :30 of each station
May 11, 2021
Beast River Fitness – WOD
“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw
Strength
Front Squat (1.5-1.5-1.5-1.5-1.5-1.5)
E:90: One and a half Front Squats
Warm-up: 5-3-1
Work-set: 6 x 1.5 (Every :90)
Drop-set: 10@ 50%
+ Full Squat
+ Halfway stand up
+ Full Squat again
– Build through complex to heavy single
Metcon
Metcon (8 Rounds for reps)
“Frandly”
EMOM x 16min (8 Rnds)
Min1: 5-7 Thruster
Min2: 5-7 Pull-ups
– Building volume for Fran re-test
– Heavier than your Fran weight
– Practice good drive from the front squat out of the hole and solid lockouts
– Use same bands for pull-ups to complete 5-7 Reps unbroken
May 10, 2021
Beast River Fitness – WOD
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”
~ Bruce Lee
Strength
Bench Press (4-4-4-4)
Bench Press (14min)
Warm-up: 5-4-3
Work-set: 4-4-4-4
– Build to a heavy 4 in 4 sets
– No pause
Metcon
“At The Core Of It All” (Time)
3 RNDs
200m Run
40 Single Leg V-ups
40 Push-ups
40 Body Saw
Metcon (No Measure)
Cash-out: Shoulder Health
50 Band Pull-aparts
May 9, 2021
Beast River Fitness – WOD
Extra Work
Metcon (4 Rounds for time)
Row.
2000m (RPE 8)
rest 1:30
3 RNDs
500m (1k pace)
– Rest 1 min between
– RPE – Rate of Perceived Exertion.
– RPE of 8 -> (8/10) = 80%
May 8, 2021
Beast River Fitness – WOD
Metcon
“Where You Go, I Go” (Time)
Partner WOD
400 Air Squats
300 Sit-ups
200 Push-ups
100 Pull-ups
50 Burpees
– Break up as determined by partners.
– 1 partner works at a time.
– Must complete sequentially.
– Can wear a weight vest if so choose
May 7, 2021
Beast River Fitness – WOD
Metcon
“What Goes Up” (Time)
20 DU
200m Run
40 DU
400m Run
60 DU
800m Run
80 DU
400m Run
100 DU
200m Run
GLAM
Metcon (No Measure)
TABATA: 8 RNDs (4min)
Work :20 / :10 Rest
Tabata #1 – Alternate moves (4min)
BB Curls
Band Tri Push-Downs
Rest 1 min
Tabata #2 – Alt. moves (4min)
Planks
Sit-ups
May 6, 2021
Beast River Fitness – WOD
Weightlifting
Power Clean + Split Jerk Complex (1-1-1-1-1-1-1)
2 Power Clean + 1 Split Jerk
EMOM x 7 minutes
– Keeping this short and light.
– Focus on position and stick the landing.
– Keep weights close to change quick
– Use pads if need
– Aim for 70-75% of Clean
Gymnastics
“Swolly Moley” (Time)
10-9-8-7-6-5-4-3-2-1:
Handstand Push-Ups (or 1 abmat – can kip)
Pull-Ups (band-assist if need)
Scale
10-9-8-7-6-5-4-3-2-1:
Dumbbell Strict Press
Ring Row
Rx+:
Strict HSPU
Weighted Pull-ups (of any weight) (score heaviest DB)
Time cap 17 min
This one will get tough fast!
– Although this workout is for time, the rest in between sets will be important!
– If a good scale is not picked, you will get time capped – that’s ok.
– Rest before fatigue sets in, especially on the HSPU.
– Complete control is imperative.
– For the Pull-Ups, it is a better choice to clearly pass the chin over the bar with a LIGHTER LOAD, than barely make it with a heavier load.
– Train through a strong range-of-motion.
HSPU:
– Aim for 2-4 max sets on every set.
Pull-ups:
– To load the Pull-Up, place DB between the legs.
– Pick a number of reps that will allow for 2-4 breaks at all times.
May 5, 2021
Beast River Fitness – WOD
Weightlifting
Snatch Complex (2-2-2-2-2-2-2)
Snatch Complex
1 Power Snatch + 2 Overhead Squat
Every :90 x 7 RNDs (10:30)
2 Reps of the above complex
(Total of 2 snatches & 4 OHS )
Metcon
“Little Mousey” (AMRAP – Rounds and Reps)
AMRAP 10min
30 DU
15 Power Snatch
75/55/45/35
– A light bar for this burner
– Should be able to Power Snatch f0r 15 Unbroken when fresh
– Break up into 2-3 sets
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