Today's WOD

Your workout of the day!

Beast River Fitness – WOD

“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Metcon (AMRAP – Reps)

Tired Gymnastics: x 5 RNDs

In 1 minute:

5 Burpees

20 DU / 40 SU

Max HSPU

-Rest 1 min
– Go FAST on Burpees and DU

– Any style HSPU (Kipping, Strict, box, piked)

– Score max Reps of HSPU

Metcon (Time)

“Pulling Pushups”

Buy-in: 150 DU / 300 SU

50 Row cal

40 Hand-Release Push-ups

30 Single-leg V-ups

50 cRow

40 Single leg V-ups

30 Hand-Release Push-ups

50 Row cal

Time cap: 25min
– Alternating the straight leg V-ups

Beast River Fitness – WOD

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Strength

Snatch Complex

Build to heavy in 14min:

1 Snatch high pull +

1 Power Snatch +

1 OHS

-Aim for 6 sets building in weight.

Metcon (Time)

“Going Vertical Mav”

7 RNDs

5 TTB

5 Power Snatch (95/65)

5 Overhead Squats

– Pick weight to go unbroken in Snatches and OHS.

Tuesday

March 23, 2021

Beast River Fitness – WOD

“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically predetermined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

Strength

Back Squat (5-3-1 / 2-3-3-3)

Heavy 2 for 3

Every 2min x 7 RNDs (14min)

Build to Heavy 2 from last week and attempt to hit it for 3.

Metcon (Time)

For time:

50 Wall Balls (20/14)

40 DBL KB Swings (35s/26s)

30 Sit-ups

20 DBL KB Front Rack Lunges – alt,

10 Box Jumps

Time cap: 10min

Monday

March 22, 2021

Beast River Fitness – WOD

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Strength

Push Jerk (5-3-1 / 2-3-3-3)

Every :90 x 7 RNDs

Build to Heavy 2 from last week and attempt to hit it for 3.

Metcon

Metcon (Time)

4 RNDs

400m Run

7 Pull-ups

7 Push Press (115/85)

Time cap: 12min

Rx+

135/95

Saturday

March 20, 2021

Beast River Fitness – WOD

DAILY MINDSET
“If you have everything under control, you’re not moving fast enough.”
– Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

We won’t be 100% sure what’s around that next corner.
But we’re going anyways.

Anything worth doing, will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?

Metcon (AMRAP – Rounds and Reps)

“1 + 5 + 1”

Build to heavier than workout weight:

Every :90s x 5 RNDS (7:30m)

1 Chin-up + 2 Squat Cleans

AMRAP 20min

————–

1 Chest 2 Bar

5 Push-ups

1 Squat Clean (135/95) / 10 Air Squats

Add every round:

+ 1 C2B

+5 Push-ups

+1 Squat Clean / 10 Air Squats

RX+:

Bar Muscle Up

155/115

**If you did the Open the day before:

sub: 10 Air Squats

+ 10 Air Squats every round

———————–

Example//

2 C2B

10 Push-ups

2 Squat Cleans / 20 Air Squats

3 C2B

15 Push-ups

3 Squat Cleans / 30 Air Squats

etc. etc.

Friday

March 19, 2021

Beast River Fitness – WOD

Metcon (Time)

Open Workout: 21.2

repeat of 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

DB: 50/35

Box: 24/20

Time cap: 20 min.

Thursday

March 18, 2021

Beast River Fitness – WOD

DAILY MINDSET
“Things turn out best for the people who make the best of the way things turn out.”
– John Wooden

This isn’t about optimism. This is about opportunity.

Urban Meyer coined the equation “Event + Response = Outcome”.
A simple three-word phrase that speaks to the power of choice.

When an event takes place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does not change… but the outcome, based on our response, dramatically can.

We are always in control. We just need to take it.

Strength

Metcon (AMRAP – Reps)

Strict Bodyweight Strength:

In 2 min x 5 Rnds

:30 Max Pull-ups

:30 Rest

:30 Max HSPU

:30 Rest

– Aim for your 3-5 from last week

– Use the same band configuration

Metcon (AMRAP – Rounds and Reps)

“Plates & Dates”

AMRAP 20min

30 Plate Hop-ons – (45/25)

25 Plank Plate Touches – alt. arms

20 Plate Lunges – alt. – hold @ Chest

15 Sit-ups

10 Plate Ground 2 Overhead

5 Ring Dips – strict

Dip Scales:

– Banded

– 3X Bench Dips (15 reps)

– 3s Negative Ring Dips w/Jump to top support

Wednesday

March 17, 2021

Beast River Fitness – WOD

DAILY MINDSET
“Don’t wait for your turn. It’s always your turn.”
– Seth Godin

The perfect moment will never come.

We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.

It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.

Metcon (Time)

“Aftermath”

Deadlift

Build to Heavier than workout weight in 8min.

———

For Time:

50-40-30-20-10:

Row cals.

After each Row:

10 Deadlifts (185/135)

5. Box Jumps (24/20)

Time cap 20min.

– pick weight can safely do 10 deadlifts in 1 set.

Metcon (Time)

BB Finisher:

50 Barbell Curls

-Every break 15 V-ups

Tuesday

March 16, 2021

Beast River Fitness – WOD

DAILY MINDSET
A short story. One day, a man won a brand new car in the lottery. Thrilled, his relatives came to visit and congratulate him. They said, “Isn’t it great? You’re so lucky!”. The man replied, “Maybe”.

A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, “That was really unfortunate.”. Again the man replied, “Maybe”.

A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. His family comes back, saying “Aren’t you lucky you weren’t at home, and instead here at the hospital!” Again, he replied, “Maybe”.

The man’s “maybe” signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving consciously into alignment with whatever comes his way.

Strength

Push Jerk

Every 2m x 7 RNDs (14min)

5-4-3 / 2-2-2-2

– Heavy 2 from last week across sets

Metcon (Time)

“Going Up”

4 RNDs

5 Burpees

10 DB/KB Strict Press – Alternating

5 Devil’s Press

10 Ring Row

-Use 2 DBs/KBs for Presses – 1 arm at a time.

-Make Ring Rows Challenging for 10

Metcon (No Measure)

Shoulder Health

2×30

Band Pull-aparts

Monday

March 15, 2021

Beast River Fitness – WOD

DAILY MINDSET
“If you have everything under control, you’re not moving fast enough.”
– Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

We won’t be 100% sure what’s around that next corner.
But we’re going anyways.

Metcon (Weight)

Strength: Back Squat: Heavy 2 Across

Every 2m x 7 RNDs (14min)

5-4-3 / 2-2-2-2

– Heavy 2 from last week across sets

Metcon (AMRAP – Reps)

“Boxin Around”

AMRAP 12min

8 1-DB Lateral Box Step-overs (50/35 @ 24″/20″)

6 Burpee Box Jump Overs

4 TTB

TTB:

Sub Knee 2 Chest or V-ups

RX+:

70/50