December 15, 2022
Beast River Fitness – WOD
WINTER IS COMING Event 5 (Time)
For Time:
20-40-60-80-100: Double Unders
10-20-30-40-50: Row/Bike Cals
5-10-15-20-25: Burpees to plate
Uncategorized
December 14, 2022
Beast River Fitness – WOD
Front Squat (Every 2:30 x 6 setss
2 x 3 85%
2 x 1 90%
1 x 1 93%
1 x 1 95%)
Build to 80% before EMOM.
Suggested Warm-up:
5r @ 55%
3r @ 65%
2r @ 75%
1-2 @80%
WINTER IS COMING EVENT 1 (AMRAP – Rounds and Reps)
9 min AMRAP:
Unbroken Complex
5 Clean DL
4 Hang Squat Cleans
3 STO
4 Wall Walks
S: 95/65
RX: 115/75
Most members will be limited by shoulder endurance
Have athletes use a weight that they know is a fairly
comfortable unbroken complex as the wall walks are
going to make these much more challenging.
December 13, 2022
Beast River Fitness – WOD
Strict Pull-ups (AMRAP – Reps)
EMOM x 10 mins
3 Strict Pull-ups
– Advanced: Strict CTB or Weighted
– Intermediate: Band assisted as needed
– Beginner: Ring row
70 /50 Cal Row (Time)
For time:
70/50 Cal Row
*No Time Cap
● Target Score: 3-7 minutes
Extra (No Measure)
A. Seated DB Arnold Press : 4 sets x 8 reps
+
B. Bicep Curls “21’s:” 3 sets
– 7 reps 1/2 way up
– 7 reps 1/2 down
– 7 reps full range
Rest 1:00 – 2:00 min between
December 11, 2022
Beast River Fitness – WOD
30 minutes easy: (AMRAP – Rounds and Reps)
AMRAP 30m
500m Row
100 foot farmers carry (50/35lbs)
50 foot inch worms
10 goblet squats with 3 second pause in bottom of each
December 10, 2022
Beast River Fitness – WOD
“Ready Player One” (Calories)
P1 vs P2
Partner 1: in a 3 min window complete:
15 pull ups / Jumping
15 wall balls
15 KBS (53/35)
MA X cal Row in remaining time
P2: Rests
Then switch partners for the following 3mins.
x3 Rounds (each)
Score: total calories
One partner works at a time on a revolving 3min clock. Every 3mins x 6 round. giving each athlete 3 attempts.
If an athlete is unable to complete the buy in portion
by 2:15 consider scaling repsto 12/12/12 or 10/10/10 reps
Athletes should be able to complete the buy in portion nearly unbroken in 2:15or less.
Target Score: 40-50 calories per person
Optional Strength: Barbell Hip Thrust (Weight)
Barbell hip thrust w/ 2s hold at top of each;
4 sets of 10-12 reps
Moderate weight
December 9, 2022
Beast River Fitness – WOD
BMU: Skill (AMRAP – Reps)
6 min EMOM
Mins 1-3: 1.1 Jump to pike to arch and toe spot
Mins 4-6: 1.1 jump to pull to belly/hips
+
6 min EMOM:
1-3 BMU / Jumping BMU
Jump pike to arch
Jump Belly to Hips
Jumping BMU
15-9-6 x 5 (Time)
5 Rounds for Time:
15 box jump overs
9 Hang Power Snatch
6 HR Push-ups
S: 75/55
Rx: 115/75
15 min cap
Scale The BB weight to something that can be
completed with only 1 break per set.
Athletes should move steady on the box jump overs. We recommend a step down technique.
Stronger athletes will be able to stay unbroken on the barbell.
Target Score: 10-12 minutes
December 8, 2022
Beast River Fitness – WOD
SWEAT (Time)
1,000/800m Row / Bike (48/36)
30 Double Unders / 40 Singles
40 Single DB Push Press (switch 5 or 10)
30 Double Unders / 40 Singles
1,000/800m Row / Bike(48/36)
30 Double Unders / 40 Singles
40 Single DB Devil Press – Alternate
30 Double Unders / 40 Singles
1,000/800m Row / Bike(48/36)
30 Double Unders / 40 Singles
40 Alternating DB Snatch
30 Double Unders / 40 Singles
Rx: 50/35
*30 Minute cap
Scale DB weight to allow for large sets of 10+
The Single DB movements will force some athletes to break but should allow for large sets of 10+
Target Score: 24-26 minutes
December 7, 2022
Beast River Fitness – WOD
Front Squat (Every 2:30 min
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%)
AMRAP 10m (AMRAP – Rounds and Reps)
15 TTB / Knee Raises
30 Med Ball Ab Mat Sit-up
50 Med Ball Lunges
20/14
Scale volume: ttb / knee raises to 10
Scale TTB to Kipping Knees to Chest or Strict Hanging Knee raise
Scale Med Ball Sit ups to Abmat Sit ups with no weight
With two movements that challenge the athletes core flexion this will be an ab burner!
Athletes should plan to break up the TTB and Med ball sit ups to maintain a steady pace in the second round
● Target Score: 2 Rounds
December 6, 2022
Beast River Fitness – WOD
Strength / Skill (No Measure)
EMOM x 9
1. :20s Hollow Hold & :20 Arch Hold
2. 3-5 Chin-up OR Jumping w/ Negative
3. 1-3 HSPU / Negative / Box / Pike
“Climbing Diane” (AMRAP – Rounds and Reps)
15 minute ascending ladder
3-6-9-12… etc
Deadlift
Hspu / Pike / Box
*after each round:
80 DU / 100 Singles (cap 1:00)
S: 185/125
Rx: 225/155
9s = Rnd 3
12s = Rnd 4
15s = Rnd 5
Scale the barbell weight to allow for unbroken sets through the 9s
Scale HSPU to HR push ups OR DBpress
December 5, 2022
Beast River Fitness – WOD
Power Clean (3 reps every :90 x 6 sets
*3 sets should be building weights, then 3 should be working sets 75%-80%.)
Clean Deadlift (EMOM x 3 sets
2 Clean Grip Deadlifts @ challenging weight.
*95% -105%.)
– Your start is same position as your clean, with hips lower than a conventional deadlift.
– Athletes should look to reinforce good technique and building strength for their clean with some heavier pulls that mimic their clean start.
“Turn Up the Heat” (Time)
For time:
7-14-21
Thruster
Bar facing burpee
Rx: 95/65
Cap: 10 min
Scale barbell weight to allow nearly unbroken sets.
The ascending rep scheme is one we do not see very often so it can be hard to strategize.
For this workout the weight is light enough that athletes should still try to push the pace.
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