December 5, 2021
Beast River Fitness – WOD
Metcon (Calories)
6min Max Cal Machine of choice
–Rest 1 min–
4min Max Cal Machine of choice
–Rest 1 min–
2min Max Cal Machine of choice
Today's WOD
Your workout of the day!
December 4, 2021
Beast River Fitness – WOD
AND THEN SOME (Time)
Teams of 2:
3 Rounds For Time:
1,000 Row
20 Burpee Chest to Bar Pull Ups / Chin over Bar Pull ups
50 Power Snatches (95/65, 75/55)
(partition however)
[Time Cap: 35 Minutes]
*Score = Time it takes to complete the workout
Rx+
3 Rounds For Time:
1,000 Row
20 Bar Muscle Ups / Jumping Bar Muscle Ups
50 Power Snatches (115/85)
STRATEGY: Athletes should communicate and break up reps in a way that ensures someone is always working.
SCALING: Athletes should choose a barbell weight that they can hold on to 3-5 Power Snatches unbroken during the workout
December 3, 2021
Beast River Fitness – WOD
FITNESS FRIDAY 12/3 (AMRAP – Rounds and Reps)
EMOM 20
Min1: Devil’s Press (35/20/10)
Min2: Jump Lunges
Min3: Handstand Push-ups / Negatives / DB Push Press
Min4: Body Saw
Min5: Rest
Back Squat (10-8-6-4-4-4)
Make-up Back Squats
Build to 3×4 @ 80%-86%
Push Press (10-8-6-4-4-4)
Make-up Push Press
Build to 3×4 @ 80%-86%
December 2, 2021
Beast River Fitness – WOD
SWEAT RIVER 12/2 (AMRAP – Rounds and Reps)
With a partner:
AMRAP 10
7 Burpees
7 Pull-ups
7 DB Thrusters
Rest 2 min
AMRAP 10
2 Rope Climbs
7 Box Jumps
7 Push-ups
Rest 2 min
AMRAP 10
10 Pistols – Alternating / Box Step-Ups
7 Toes 2 Bar / Knees to Chest
7 American KBS
Score is total rounds and reps between partners per AMRAP
One partner works at a time. Take turns each AMRAP working with teammate.
December 1, 2021
Beast River Fitness – WOD
Warm-up (No Measure)
3×15
Hollow Hold Seconds
Barbell Stiff leg deadlifts
Calf Raises holding BB
Push-ups
Metcon (Time)
3 RNDs
80 DU
8 Back Squats – 65%
-Increase Weight-
2 RNDs
60 DU
6 Back Squats – 75%
-Increase Weight-
2 RNDs
40 DU
4 Back Squats – 85%
STRATEGY:
Athletes should look to build 3x during this workout to challenging 4 by the end. Taking time between Jump Rope and Squats will be important to manage heart and ability to stay tight.
November 30, 2021
Beast River Fitness – WOD
“Louis, I think this is the beginning of a beautiful friendship.” – Rick, Casablanca
Metcon (Time)
6 Rounds
10-8-6-4-4-4 Push Press
40/30 Calorie Row
STRATEGY: Athletes should try to hold on for big sets of Press and aim for 3×4 at a heavy weight.
-Athletes should focus on a low Stroke/Min on the rower and driving through their legs as much as possible; saving their arms for Pressing
WEIGHT: Build to 86%
%: 56-66-76-80-86
-86
Push Press (4-4-4)
– 2s Pause at top
– Athletes should build to 3 sets 4 of 80-86% of their max. Focusing on good strong lockouts and reinforcing good position overhead.
November 29, 2021
Beast River Fitness – WOD
Metcon (Time)
On a running clock:
[0-6min]
9-6-3
Power Cleans (135/95, 95/65)
Burpee Box Jumps
-2min to reduce weight –
[8-14min]
12-9-6
Power Cleans (115/85, 75/55)
Regular Box Jumps
-2min to reduce weight –
[16-20min]
15-12-9
Power Cleans (95/65, 45/35)
Burpees
*Score is sum total it takes to complete each full 8 min section.
STRATEGY: Athletes should look to put together 2-3 sets to complete the workout. With a high volume of reps the weight should be on the lighter side to focus on cycling.
STRUCTURE: Cap the couplet(s) at 6min and allow 2 min to rest and change weights.
Reducing weight each couplet.
November 28, 2021
Beast River Fitness – WOD
Metcon (AMRAP – Reps)
4 Rounds:
1 Minute Side Plank (0:30 each side)
2 Minutes Any Machine
4 Minute Tabata Movement
Round 1: Hollow Body Hold
Round 2: Flutter Kicks
Round 3: Hollow Body Rocks
Round 4: Sit Ups
*Score = Total Reps of all Tabata Movements from all 4 Rounds. Log 4 Rounds separately.
ASSAULTED (Time)
3 ROUNDS
60/45c Bike
*Rest 2min after 1st round
*Rest 3min after 2nd round
or sub
75/60c Row
Aim for 5min per round.
November 27, 2021
Beast River Fitness – WOD
CHIPPER: ROGUE 2021 E:6 (Time)
45/40 Cal Row
35 Box Step-ups (weighted DB 35/20)
20 HSPU / Strict DB Press
15 Pull-ups
Farmer’s Carry 100m (50s/35s) (Ave C)
15 Pull-ups
20 HSPU / Strict DB Press
35 Box Step-ups (weighted DB 35/20)
45/40 Cal Row
—————————-
RX+ INVITATIONAL STYLE
45/40 Cal Row
35 Box Step-ups w/DB (50/35)
30 Strict HSPU
15 Ring Muscle Ups
Farmer’s Carry 100m (70s/50s) (Ave C)
15 Ring Muscle Ups
30 Strict HSPU
35 Box Step-ups w/DB (50/35)
45/40 Cal Row
A long chipper to kick off the weekend.
Taken from the recent ROGUE invitational
30 HSPU SCale reps to 10 or sub DB/KB Strict press; Athletes should look to be able to do 5 reps at desired scale when fresh.
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