Today's WOD

Your workout of the day!

WOD – Wed, Dec 7

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

WOD – Tue, Dec 6

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

WOD – Mon, Dec 5

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.

WOD – Sun, Dec 4

December 4, 2022

Beast River Fitness – WOD

Sunday Fun Day (AMRAP – Rounds and Reps)

20-30 Minute AMRAP:

50 Cal Bike

20s Tuck Hang

20s Wall Facing HS Hold

50 Cal Row

6 Turkish Get-ups

WOD – Sat, Dec 3

December 3, 2022

Beast River Fitness – WOD

WOD – Sat, Dec 3

December 3, 2022

Beast River Fitness – WOD

Partner Workout (AMRAP – Reps)

20 Minute AMRAP:

Relay 1000m Row (switch every 250m) AMRAP UB Wall Balls

Relay 800m Row (switch every 200m) AMRAP UB Wall Balls

Relay 600m Row (switch every 150m) AMRAP UB Wall Balls

Score is wall balls
Athletes have a mandated switch on each row distance

After the row is over each athlete will simultaneously do 1 max unbroken set of wall balls

Athletes should push the pace on the rower because they are working in a 1:1 work:rest ratio

Target Score: 2 Rounds

WOD – Fri, Dec 2

December 2, 2022

Announcements

🎄🎅 HOLIDAY UPDATES

– This Friday night: Open Gym 4pm ONLY

🎄🎅HOLIDAY SOCIAL SATURDAY:This Saturday 12/3
Where: Royale

When: 5pm – 8pm

(Ugly Sweaters Encouraged!!)

Beast River Fitness – WOD

2013 Regionals (Time)

21-15-9

Deadlifts

Box jump

9 min cap

S: 185/125

Rx: 225/155

+: 275/185

**No Dropping the bar. If so, your workout is over.**
Scale The BB weight to something that can be completed with only 1 break per set.

For higher level athletes, they can adjust the weight up to as high as 275/185 and the box jumps to 30/24in

HSPU + Strength Accerssory (AMRAP – Reps)

3 Rounds

1) HSPU (1A or 1B)

-1A: Max UB HSPU / Pike / Box

-1B: 5 Negatives: w/ 3-5 sec. down

Rest 1-2m between sets

Then…

3 Rounds

2. 1/2 Kneeling Single Arm Press (2A or 2B)

-2A: 8-10 Bottoms up KB Press

-2B: 8-10 KB Palm press

+

10-12 Cook bridge p/leg
Cook Bridge and KB Palm Press

WOD – Thu, Dec 1

December 1, 2022

Announcements

🎄🎅 HOLIDAY UPDATES

– This Friday night: Open Gym 4pm ONLY

🎄🎅HOLIDAY SOCIAL SATURDAY:This Saturday 12/3
Where: Royale

When: 5pm – 8pm

(Ugly Sweaters Encouraged!!)

Beast River Fitness – WOD

36 Minute AMRAP (AMRAP – Rounds and Reps)

40/30c Row / Bike

20 Push-ups / 10 Push-ups

8 Shuttle runs

40/30c Bike / Row

20 Ring Rows

8 Shuttle runs

*Shuttle Run = 50′

(25′ Down + 25″ Back)

*Must touch one hand behind 25′ mark each side.
This long AMRAP will force athletes to pace all movements

Athletes will be changing movements often enough that transitions will become a large factor.

Target Score: 4-5 Rounds

WOD – Wed, Nov 30

November 30, 2022

Announcements

🎄🎅 HOLIDAY UPDATES

– This Friday night: Open Gym 4pm ONLY

🎄🎅HOLIDAY SOCIAL SATURDAY:This Saturday 12/3
Where: Royale

When: 5pm – 8pm

(Ugly Sweaters Encouraged!!)

Beast River Fitness – WOD

Front Squat (Every 2:30 x 5 sets
1 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%)

Build to 75% before EMOM.

Suggested Warm-up:

3r @ 50%

2r @ 60%

2r @ 70%

1-2 @ 75%

Metcon (Time)

3 Rounds:

5 Wall Walks

10 Front Squats

into…

3 Rounds:

10 Shoulder to Overhead

10 TTB / Knee raises

S: 45/35

Rx: 95/65

*12 minute cap
Weight should allow for unbroken sets on the lighter side for this higher volume shoulder heavy workout.

Most athletes will have to break up the wall walks and TTB in order to keep moving

Target Score: 8-10 minutes

WOD – Tue, Nov 29

November 29, 2022

Announcements

🎄🎅 HOLIDAY UPDATES

– This Friday night: Open Gym 4pm ONLY

🎄🎅HOLIDAY SOCIAL SATURDAY:This Saturday 12/3
Where: Royale

When: 5pm – 8pm

(Ugly Sweaters Encouraged!!)

Beast River Fitness – WOD

Tempo Pull-ups (4 Rounds for reps)

4 sets of 4-5 reps

Tempo Strict Pull-ups

@ tempo 41×0

rest 2m between
What does 41×0 mean?

4 – Seconds Down

1 – Sec Pause

X – Fast pull-up!

0 – Rest between reps

Translation:

Pull-up as fast as you can.

Hold for 1 sec at top.

Slow lower down 4s.

0 rest – pull-up fast again.

*Use as much band as required to complete 4-5 reps. Add bands along the way if need to complete successfully.

“Meet me at the bar”

5 rounds for time:

10 power snatch

10/8 cal row

10 barbell front rack alternating reverse lunge

S: 45/35

Rx: 95/65

*10 min cap

Today's WOD

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)

Beast River Fitness – WOD

Strength / Skill (No Measure)

“Climbing Diane” (AMRAP – Rounds and Reps)

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%.)

“Turn Up the Heat” (Time)

Beast River Fitness – WOD

Sunday Fun Day (AMRAP – Rounds and Reps)

Beast River Fitness – WOD

Beast River Fitness – WOD

Partner Workout (AMRAP – Reps)

Announcements

Beast River Fitness – WOD

2013 Regionals (Time)

HSPU + Strength Accerssory (AMRAP – Reps)

Announcements

Beast River Fitness – WOD

36 Minute AMRAP (AMRAP – Rounds and Reps)

Announcements

Beast River Fitness – WOD

Front Squat (Every 2:30 x 5 sets 1 x 4 @ 75% 2 x 3 @ 80% 2 x 2 @ 85%)

Metcon (Time)

Announcements

Beast River Fitness – WOD

Tempo Pull-ups (4 Rounds for reps)

“Meet me at the bar”

Front Squat (Every 2:30 min
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%)

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%.)

Front Squat (Every 2:30 x 5 sets
1 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%)