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Beast River Fitness – WOD

“We often gain awareness through a baseline comparison between now and next.” – Sharon Weil

Front Squat (3-3-3-3-3-3…)

Baseline set – 3RM

– Lets see where we are in the front squat.

– Build over your sets.

– Squat as low as your mobility allows and stay as upright as possible.

– USE PADS

Shoulder Press (2-2-2-2-2)

Find a 2RM on your Strict Press

– Strict Press, NOT Push Press

– Lock the legs and drive the bar.

– Avoid bending at the knees for help.

Abs – (No Measure)

3 RNDs:

8 Hollow Rocks

8 V-ups

8 Knee Tucks

8 Hollow Hold seconds

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Announcements

👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

ALL PROCEEDS GO DIRECTLY TOWARD ‘F.Y.R.’S’ MISSION OF EMPOWERING MENTAL AND PHYSICAL STRENGTH IN YOUTH ACROSS THE NATION.

SUGGESTED DONATION IS $25 DIRECTLY TO FYR.

IGNITE (Time)

Buy in: 20 Burpees

150 DU / 300 Singles

80 Abmat Sit-ups

60 Wall Balls

40 Body Weight Alternating Lunges

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

Cash out: 200m Row
ALL PROCEEDS GO DIRECTLY TOWARD ‘F.Y.R.’S’ MISSION OF EMPOWERING MENTAL AND PHYSICAL STRENGTH IN YOUTH ACROSS THE NATION.

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Announcements

👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

“Water the flowers, not the weeds.”

CARRY CHERRY (Time)

3 Rounds for time:

100m Farmer Carry – Left KB

100m Farmer Carry – Right KB

20 KB Goblet Squats – same weight

20 Push-ups

20 KB Snatch

53/35/26
100m Farmer Carry:

To Ave C Corner fire hydrant and back

or

3x Down and back inside length of gym

– Can use Dumbbells or Kettlebells

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Announcements

👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

FOR THE CANDY (No Measure)

EVERY 5min x 2 Rounds

400m Row

400m Run

Rest 2min

EVERY 5min x 2 Rounds

400m Row

40 DU / 100 SU

40 Sit-ups

Rest 2min

EVERY 5min x 2 Rounds

25cal Bike

200m Run

*Small Rest in EMOM after completion of movements.

* Rest 2min between stations

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Announcements

👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

Power Snatch (5-4-3-2-1)

Every :90 x 5 RNDs

Build to a heavy Power Snatch.

Heavier than workout weight.

CLIMBING AND CLIMBING (Time)

2-4-6-8-10

Power Snatch

After each round:

7 Burpees

2 Rope Climbs

115/85, 75/55, 45/35

Rx+: 135/95

Scale Rope Climbs:

A) 1 Rope Climb

B) 2 Hand over hand rope pulls

C) 3 Strict Pull-ups
Bring high socks for rope climbs.

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Announcements

👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

Bench Press (10-8-6-4-2)

Building to a heavy 2 in 5 sets.

YOU PUSH, I PULL (Time)

With a Partner

2 Rounds of:

80/60cal Row

30 Handstand Pushups

Scale:

Use bench for piked HSPU

30 Push-ups

Break up the reps between partners.

Complete the Row before the HSPU

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Announcements

👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

Strength

Front Squat (7-5-3-2-2-5)

Deload: 80%

Work to 80% for 2 sets

Drop set of 5 2 70%

– Small Deload

– Lighter than last week

– Just feel something heavy and leave it

Metcon (Time)

4 RNDs

16 Front Rack Alternating Reverse Lunges

60 DU / 120 SU

Mix DU / SU – cap at :45sec.

115/85, 75/55, 45/35

Rx+ 155

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Announcements

👻🍿Some Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
💪 Fundraiser workout Forging Youth Resilience: Sat 15th (suggested $25 to fundraiser)
🎃 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

CHEST BUMP (Time)

3 RNDs for time:

400 Meter Run

20 Chest to Bar Pull-ups / Banded / Jumping

10 Power Cleans

165/110, 135/95, 75/55

Rx+: 185

Metcon (No Measure)

Power Cleans & Pull-ups

Build to heavier than workout weight in 8 min.

Then,

Drop weight for metcon.

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Announcements

👻🍿Some Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
💪 Fundraiser workout Forging Youth Resilience: Sat 15th (suggested $25 to fundraiser)
🎃 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

FLIGHT SIMULATOR (Time)

For Time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

Intermediate

10-20-30-40-50-40-30-20-10

Unbroken Double-Unders

Beginner

10-20-30-40-50-40-30-20-10

Unbroken Single-Unders (attempt at least one double-under per set)

With a running clock perform 5 unbroken Double-Unders. Stop.

Perform 10 unbroken Double-Unders. Stop.

Perform 15 Double-Unders, etc.

Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5. Complete the entire workout unbroken until complete.
-The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. — –Each set must be unbroken.

-The rope must stop moving before starting the next set.

– Rest as needed between sets.

– A failed Double-Under (either because the rope stops or because the rope passes under the feet only once (Single Under)) counts as a broken set.

– If a set is broken, start again from the beginning of that set.

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Announcements

👻🍿Some Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
💪 Fundraiser workout Forging Youth Resilience: Sat 15th (suggested $25 to fundraiser)
🎃 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

HOOLD! (Time)

With a partner:

Partner A: Rows 500m

Partner B: Holds (Rx: 35/26)(Rx: +53/35)

Switch

Station 1:

A) Row 500

B) Farmer Hold Two KBs at Sides

Switch

Station 2:

A) Row 500

B) Double KB Front Rack Hold

Switch

Station 3:

A) Row 500

B) Double KB OH

Switch

Station 4:

A) Row 500

B) Holds Wall Sit 1 KB

Switch

Station 5:

Both partners Hollow Hold for 2min. Together.

*If your partner puts KBs down, you stop rowing.

*If your partner exits wall sit, you stop rowing.

*If your partner stops hollow, you stop hollow.

*Both partners must do + for + to be +. Same for RX.
https://youtu.be/9uNLn75BEFA

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