June 13, 2021
Today's WOD
Your workout of the day!
June 12, 2021
Beast River Fitness – WOD
DAILY MINDSET
“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking
One of the largest dangers in life is a closed mind.
Yet, very, very few, close on purpose.
We often don’t even realize it’s happening, until it’s too late.
It’s how our mind operates by default. When we think we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves.
It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness, to learn. That we have, in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness, to always be a student.
As Socrates said, “All I know, is that I know nothing.”
Weightlifting
1: Split Jerk (1-1-1-1-1-1)
– From the Rack
– 12min to Find.
– Singles all the way up.
Metcon
2: Metcon (Time)
With a partner for time:
20 Push Jerks 95/65
60 Wall Balls 20/14
125 Double Unders
15 Push Jerks 135/95
45 Wall Balls
100 Double Unders
10 Push Jerks 155/105
30 Wall Balls
75 Double Unders
5 Push Jerks 185/125
15 Wall Balls
50 Double Unders
Split work however you’d like.
20 min time cap.
June 10, 2021
Beast River Fitness – WOD
“Don’t bunt. Aim out of the ballpark.”
– David Oglivy
Strength
Front Squat (5-5-5-5-5)
– Build each set for 5 sets to find a heavy 5.
– Cap 12min.
Metcon
“Bergeron Beep Test” (AMRAP – Rounds and Reps)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
– Everyone will work for at least 10 minutes.
– If you fail a round before 10 minutes, rest for the next minute then drop the reps to 4-4-4 and continue until minute 10.
– Jumping Pull-ups to Scale. Find a bar situation that intersects forearms when arms are above your head.
June 9, 2021
Beast River Fitness – WOD
“You’ll miss the best things if you keep your eyes shut”
– Dr. Suess
Strength
Metcon
Metcon (AMRAP – Rounds and Reps)
“Essex”
AMRAP 18 min
Buy-in: 2,000m Row
2 Power Snatch
4 OHS
8 Box Jumps
115/85, 95/65, 75/55
– Weight should be that you can go Unbroken on all.
– 18m includes the 2K row.
– AMRAP after your row.
June 8, 2021
Beast River Fitness – WOD
“Grow through your mistakes, and know that if you are patient redemption will find you”
-Zaan
Test
Push-ups – Unbroken (AMRAP – Reps)
Max set of Unbroken Push-ups.
– This is the first score in the 2min test.
– See below
Push-ups: MAX in 2 min (AMRAP – Reps)
2 Scores here:
1. Max Unbroken Push-ups
2. Max in 2 minutes
– At 3,2,1 GO – 2 minutes start and athletes begin push-ups.
– After completing a large unbroken set, the clock keeps going until 2min is complete. Athletes continue to get as many push-ups in the remaining 2 minuts.
Strength
Metcon (Weight)
2-3-4-5-6-5-4-3-2
Push-Press
– Build to heavy 6 Push-press coming from the floor.
– Deload / Drop sets after 6 back down to 2 reps
Metcon
Metcon (Time)
“Tug-o-war”
21-15-9
Lawnmower Row – DB/KB (each)
Ring Dips – Strict/ Kipping / Band Assist
Ring Rows
50/35
– Both arms do equal work on this Pull/Push combo. 21/21, 15/15, 9/9
– Can Kip the Dip
– Use Bench dips to scale
Finisher
Suns Out Gunz Out (AMRAP – Rounds)
50 Barbell Curls
Every Break = 50 Bicycles
– Score is how many rounds it takes to complete.
– Less rounds the better.
June 7, 2021
Beast River Fitness – WOD
“Waste No More Time Arguing What A Good Person Should Be. Be One.”
– Marcus Aurelius
Metcon (Time)
15-12-9
Sumo Deadlift
Power Cleans
TTB / Hang Knee Raises
-Reduce weight – go into
12-9-6
Conventional Deadlift
Hang Power Cleans
Burpees
A) 135/95, 115/85, 95/65
B) Subtract -20#s from A
Spend 10min Working up to heavier than workout weight.
– Pick weight based on Power Cleans. Should be able to complete 10 unbroken reps when fresh.
– Break up as needed to maintain form.
– Sumos remain nice and tight.
– Take your time on the Power cleans
June 5, 2021
Beast River Fitness – WOD
“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”
– Marcus Aurelius
Metcon
Metcon (Time)
Snatch’n’Rope
50 DB Snatches
5 Rope Climbs
40 DB Snatches
4 Rope Climbs
30 DB Snatches
3 Rope Climbs
20 DB Snatches
2 Rope Climbs
10 SB Snatches
1 Rope Climb
50/35/20/16
– Alternating Snatches
Rope Climb Subs:
– 1 =1 Laying Hand-over-hand acends
– 6 ring rows = 1 Rope Climbs
OUTDOOR TRACK WOD
Metcon (4 Rounds for reps)
1-Mile Run
Rest 3:00
800
Rest 3:00
400
For Time:
40-30-20-10
Push-ups
+
30 Air Squats
After each round of Push-ups is 30 Air Squats
Each component is a “round”
Rnd 1 = Mile
Rnd 2 = 800
Rnd 3 = 400
Rnd 4 = Little Metcon
June 4, 2021
Beast River Fitness – WOD
“Quicker” (Time)
Every 2min x 5 RNDs
150/100m Row Sprint
10 DBL DB/KB Push Press (35/50)
5 TTB
– Rest remain of 2min
– Score is your slowest time
– pick weight can do Push Press Unbroken.
Metcon (Time)
Every 2min x 5 RNDs
15 Wall Balls
10 Push-ups
5 Pull-ups
– Rest remaining 2 min
– Score is your slowest time
June 3, 2021
Beast River Fitness – WOD
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
Strength
Back Squat (3-3-3 / 3-3-3-3-3)
Score Heaviest 3
Warm: 3-3-3
Work: 3-3-3-3-3
Every 2:00
With Partner – Stagger by 1 min
Partner A starts on 0:00
Partner B starts on 1:00
Metcon
50cal Bike Sprint (Time)
For Time:
50cal Assault Bike
Just go.
Cool Down
Foam roll the legs.
June 2, 2021
Beast River Fitness – WOD
“Reasons > Goals”
Strength
Double Trouble (Time)
50 DU + 25 Deadlifts
50 DU + 20 Power Cleans
50 DU + 15 Push Jerk
50 DU + 10 Overhead Squats
50 DU + 5 Burpees over the bar – lateral
155/105, 135/95, 115/85, 95/65
– Pick a load based on the Push Jerk. Should be able to do this weight in 2-3 sets.
– DUs scale to 100 Singles
– Doing DU attempts, take no longer than 1:00
Scale:
KB Deadlifts
KB Clean
KB Push Press
Goblet Squats
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