Today's WOD

Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔

MINDSET
“Rome was not built in a day.” – John Heywood

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the critical message is less about how great things take time, and more, about the importance of laying the next brick.

We can become consumed with the idea of “making it”. Finishing Rome. And in so, we don’t place the value in the next brick being laid. With one eye on the prize, we only have one eye for the journey.

The call to action is not to build our dreams today, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

15m AMRAP:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Equipment Recommended:

-Weighted Object ✔

2: Metcon (No Measure)

AFTER PARTY

Midline

3 Giant Sets:

30 Sit-ups

:30 Plank Hold

30 Weighted Glute Bridges

:30 Second Weighted Glute Bridge Hold

Rest 2 Minutes Between Sets

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Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔
-Yoga Mat ✔

MINDSET
“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Metcon

1: Metcon (Time)

“Central Park”

5 Rounds:

20 Push-ups

30 Sit-ups

200 Meter Farmers Carry
Equipment Recommended:

-Weighted Object ✔

-Yoga Mat ✔

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Glutes

Lower Back

Upper Back

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Beast River Fitness – WOD

Equipment Recommend:
-Weighted Object ✔

MINDSET
“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

Motivation feels good.
It makes things feel, just, easy. So natural.

We recognize anything in life that’s worth working towards… won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us. What will be however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It won’t be a single action that makes, or breaks us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through the dedicated commitment to discipline ourselves.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Poker Face”

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Weighted Front Squats (50/35)

6 Object Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Weighted Front Squats (50’s/35’s)

6 Object Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Weighted Hang Squat Cleans (50’s/35’s)

6 Object Facing Burpees

2: Metcon (No Measure)

AFTER PARTY

Recovery Jog

4:00 Walk

3:00 Moderate Jog

2:00 90% Effort Run

3:00 Moderate Jog

4:00 Walk

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Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔
-Yoga Mat ✔

MINDSET
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.

It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

Metcon

1: Metcon (Time)

3 Rounds:

7 Weighted Deadlifts (50’s/35’s)

7 V-Ups from a hollow body

7 Weighted Push Presses (50’s/35’s)

150′ Walking Lunge

3 Rounds:

7 Weighted Deadlifts (50’s/35’s)

7 V-Ups from a hollow body

7 Weighted Push Presses (50’s/35’s)

150′ Walking Lunge

3 Rounds:

7 Weighted Deadlifts (50’s/35’s)

7 V-Ups from a hollow body

7 Weighted Push Presses (50’s/35’s)
Equipment Recommended:

-Weighted Object ✔

-Yoga Mat ✔

2: Metcon (No Measure)

AFTER PARTY

21-15-9:

HR Push-Ups

Sit-ups

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Beast River Fitness – WOD

Equipment Required:
-Weighted Object ✔
-Jump Rope ✔

MINDSET
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

800 Meter Run

100 Double Unders

Time Remaining:

Max Weighted Power Snatches
Equipment Required:

-Weighted Object ✔

-Jump Rope ✔

2: Metcon (No Measure)

Midline

3 Giant Sets:

:30 Seconds Weighted Star Plank (Left)

:30 Seconds Weighted Star Plank (Right)

Max L-Sit (Hanging or On Blocks)

Rest 2 Minutes Between Sets
https://youtu.be/e_MmjFxEuSM

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Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔

MINDSET
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

Max Distance Single Arm Farmers Carry

(On the 0:00): 1 Object Facing Burpee

(On the 1:00): 2 ObjectFacing Burpees

(On the 2:00): 3 ObjectFacing Burpees

(On the 3:00): 4 ObjectFacing Burpees

(On the 4:00): 5 ObjectFacing Burpees

(On the 5:00): 6 ObjectFacing Burpees

(On the 6:00): 7 ObjectFacing Burpees

(On the 7:00): 8 ObjectFacing Burpees

(On the 8:00): 9 ObjectFacing Burpees

(On the 9:00): 10 Object Facing Burpees

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Lats

Forearms

Calves

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Beast River Fitness – WOD

Equipment Recommended:
-Weighted object ✔

MINDSET
“You are what you do, not what you say you’ll do”. – C.G. Jung

With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. This is the only measurable difference between the armchair quarterback, and the actual quarterback.

I can’t hear what you’re saying, because your actions speak so loudly.

Metcon

1: Metcon (Time)

“Huggies”

For Time:

800 Meter Run

15-12-9:

Weighted Front Squats

V-Ups / Toes to Bar

800 Meter Run

15-12-9:

Weighted Thrusters

Weighted Rows / Pull-ups

800 Meter Run

2: Metcon (No Measure)

AFTER PARTY

Capacity Builder

[On the 0:00]

40 HR Push-Ups

40 Situps

20 Lateral Burpees Over Object

[On the 5:00 & 9:00]

30 HR Push-Ups

30 Situps

20 Lateral Burpees Over Object

[On the 13:00, 16:00, & 19:00]

20 HR Push-Ups

20 Situps

20 Lateral Burpees Over Object

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Beast River Fitness – WOD

Equipment Recommended:
-1-2x weighted object(s) ✔

MINDSET
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a children’s book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr. Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

Metcon

1: Metcon (Time)

“Floor It”

Every 5 Minutes x 5 Rounds:

150′ Bear Crawl

35 Sit-ups

20 Deadlifts (50’s/35’s)
Equipment Recommended:

-1-2x weighted object(s) ✔

-Yoga mat ✔

You’ll complete the 3 listed stations for time in this 5 round interval workout

Rest with whatever time remains in each 5-minute window

Rounds begin on the [0-5-10-15-20]

Your score is the slowest of the 5 rounds

2: Metcon (No Measure)

AFTER PARTY

Body Armor

3 Sets: 21 Weighted Glute Bridges

3 Sets: 20 Single Leg Deadlifts

3 Sets: 9: Good Mornings

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Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔
-Jump Rope ✔

MINDSET
“Think like an immigrant. Act like an artisan.”

To “think like an immigrant”… where nothing is owed to me. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion. That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals.

And to act, “like an artisan”. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Single Weighted Presses (50/35)

30 Double Unders

30 Single Arm Weighted Bent Over Rows (50/35)

30 Double Unders

15 Each Side on Dumbbell Movements
Equipment Recommended:

-Weighted Object ✔

-Jump Rope ✔

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Quads

Glutes

Upper Back

Read More

Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔

MINDSET
“Never confuse movement, with action” – Ernest Hemingway

“Busy work” is our mortal enemy.

“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. “What the hell did I do today?”

This is because “movement” does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. Are we are we in motion, or are we in action?

Metcon

1: Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Burpees

1 Minute Weighted Swings (50’s/35’s)

1 Minute Jumping Lunges

1 Minute Rest
Equipment Required:

-Weighted Object ✔

2: Metcon (No Measure)

AFTER PARTY

Midline

3 Giant Sets:

5 Inchworms

100 Meter Weighted Farmers Walk

5 Inchworms

Rest as Needed Between Sets

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