December 3, 2022
Today's WOD
Your workout of the day!
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
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
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
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
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
November 28, 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
Clean Complex (Every 2:00 x 5 sets
1 Squat Clean + 1 Front Squat + 1 Split Jerk)
*Start @ 60-70% 1rm CJ & Build each set to a tough complex in 5 working sets
3 of 2 (AMRAP – Rounds and Reps)
3 Rounds of 2 AMRAPS:
AMRAP 2min
25 DU / 40 singles
5 DBL Hang power cleans (50/35)
5 CTB pull ups / Jumping
–rest 30 sec
AMRAP 2min
25 DU / 40 Singles
5 DBL DB Thrusters (50/35)
5 CTB pull ups
–rest 30 sec
x 3 sets
Score is total reps combined for all sets
Athletes should be focused on moving fast and unbroken
Target Score: 1+25-2 Rounds per AMRAP
Scale dumbbell weight to allow for unbroken sets
November 26, 2022
Beast River Fitness – WOD
“Run it Back” (Time)
For time w/ partner
1 mile run
10 rounds, alternating rounds
5 power snatch
10 HR push ups
20 air squat
S: 75/55
Rx: 115/75
November 25, 2022
Announcements
🦃 Thanksgiving UPDATED schedule:
Weds: last class @ 5:30p / 6:30p & 7:30p Closed.
🥧 Thur. 24th & Fri. 25th: Closed for the Holiday.
Spend some time with family & friends.
Sat: WODS at 9a, 10a, 11a.
Sun: Closed
Beast River Fitness – WOD
Metcon (No Measure)
Bar Muscle Up Technique Work:
EMOM x 10:
Min 1-3: 3 Jump to pike
Min 4-6: 3 Jump to Pull
belly/hips
Min 7-10: Jumping BMU / BMU
“TTT Throwdown” (Time)
210 Single Unders
21 Thrusters
150 Speed Steps (running jump rope)
15 Thrusters
90 Double Unders
9 Thrusters
S: 75/55
Rx: 95/65
Cap – 9 min
Speed Steps are counted only on one foot, meaning
every time your right foot hits the ground is one rep,
the left doesn’t count
Target Score: 6-8 Minutes
November 24, 2022
Announcements
🦃 Thanksgiving UPDATED schedule:
Weds: last class @ 5:30p / 6:30p & 7:30p Closed.
🥧 Thur. 24th & Fri. 25th: Closed for the Holiday.
Spend some time with family & friends.
Sat: WODS at 9a, 10a, 11a.
Sun: Closed
Beast River Fitness – WOD
“Turkey Day” (AMRAP – Rounds and Reps)
AMRAP 22min
60/48 cal Row
Into…
4 rounds:
12 shoulder to OH (95/65)
12 toes to bar / Knee raises
Into..
60/48 cal Rower
…into
4 rounds
12 Box Jumps
12 CTB / Banded Pull-ups
*One working at a time, share reps anyhow.
1 Full Round is completion of both sections.
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