Today's WOD

Your workout of the day!

WOD – Mon, Nov 21

November 21, 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

Hang Power Clean (Build to heavy but doable 3.
Aim for 75-85% of your max clean.)

Metcon (AMRAP – Reps)

For Reps:

90s AMRAP Wall Balls

– Rest 1 Minute

60s AMRAP Cal Bike/Row

– Rest 1 Minute

90s AMRAP Wall Balls

– Rest 1 Minute

60s AMRAP Cal Bike/Row

– Rest 1 Minute

90s AMRAP Wall Balls

*Score is total wall ball reps + calories combined
● Most athletes will need to plan at least 1-2 breaks on wall balls

● If an athlete can’t maintain more than 10 reps at a time they should

scale.

● Athletes should push the pace on the bike/row knowing that they only have a 1 minute effort

● Make sure to leave some energy in the tank for the last set of wall

balls

● Target Score: 70-100 total reps

WOD – Sun, Nov 20

November 20, 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

OPTION 3: movement/recovery: (No Measure)

30 minutes nasal breathing only:

250m row

200m run

15 cal assault bike

WOD – Sat, Nov 19

November 19, 2022

Beast River Fitness – WOD

“Partner up!” (Time)

In Teams of 2:

15 RNDs for time:

3 HSPU / Box / Pike HSPU

6 Hang Power Cleans

9 TTB / Hang Knee Raises

S: 95/65

Rx: 155/105

*25 min cap

*Partners alternate every movement .
Partners will alternate full movements.

The hang power cleans will be challenging for most athletes but should be done unbroken or in two sets.

The TTB should be done unbroken or in two sets.

Scale hspu to a Box Pike HSPU or DB Z-Press at challenging weight

WOD – Fri, Nov 18

November 18, 2022

Beast River Fitness – WOD

Push Jerks (Weight)

EMOM x 10 minutes – (5×5)

m1: 5 Push Jerks (building)

m2: 1-2 Wall Walks in :30s
Athletes should be advised to stay slightly more conservative on the push jerks than they normally would based on fatigue from the wall walks and connecting reps;

“Repeat The Ladder” (AMRAP – Rounds and Reps)

2 RNDs of a AMRAP 5m

1,2,3,4,5, etc…

Thrusters

Box Jump Overs – w/ step down

– Rest 2 min

S: 75/55

Rx: 95/65

*Start back over from the beginning & try to beat or maintain the same score.
This is 2 short AMRAPs at near sprint pace

Focus on fast movement speed and try to hang on to a fast pace.

Scale the barbell to a weight that allows for unbroken reps.

Scale the height on the box jump to maintain the high power output stimulus.

Target Score: into the round of 7

WOD – Thu, Nov 17

November 17, 2022

Announcements

🦃Thanksgiving week modified Schedule:

Weds: 6:30p & 7:30p Canceled

🦃 Thanksgiving Day: 9a Workout—bring a friend if you are in town.

Fri: WODs at 10a and 11a / No evening Class

Sat: WODs at 9a, 10a, 11a

Beast River Fitness – WOD

“Check Your Pacing” (AMRAP – Rounds and Reps)

AMRAP 25m

400m run

10 lateral burpees over bar

10 power snatch

S: 45/35

Rx: 75/55lb

+: 95/65

*Start slow & steady, your goal is to increase speed of each round.
The goal of this met-con is to start on the slower side and build in intensity as the workout progresses. Each round should be faster than the last.

About half of this workout will be spent on the runs and the other half will be spent on the burpees and snatches. Pace the runs.

The barbell should be a very light weight that athletes can cycle through unbroken

Target Score: 5+ rounds

Extra Work

OPTIONS: A, B, or C

A. Build to a 5RM SHSPU

(deepest deficit you can get 5 unbroken OR Lowest abmat you can get 5 unbroken / on wall or in pike)

B. SHSPU

3 x 5 @2-4in higher than best range; rest 2:00

C. Banded OH Tricep Extension 3 x 15-20 set; Rest :90 between

WOD – Wed, Nov 16

November 16, 2022

Beast River Fitness – WOD

Front Squat ( 5 x 5 @ (77%-80%)
Slightly heavier than last.
Should be challenging by last 2 sets.)

5 reps every 2:30 x 5 sets @ 80% of 1rm

Suggested Warm up (3-2-2-2)

3 reps @ 50%

2 reps @ 60%

2 reps @ 70%

1-2 reps @ 75%

“DROP THE HAMMER” (AMRAP – Reps)

5 RNDs: (2m on | :30s rest)

In 2 min window…

8/6 cal Row or Bike

30 double unders / 40 Singles / Cap at :90

MAX Wall balls in remaining 2min time

-30 sec between sets
This interval involves a short work interval and an even shorter rest interval

Athletes will need to focus on speed of movement during the working time and recovering breathing while resting.

Athletes who have more than a minute should be advised to break the wall balls to make the rounds sustainable.

Short on machines some can run to C and back.

Target Score: 80-120 Reps of wall balls

WOD – Tue, Nov 15

November 15, 2022

Beast River Fitness – WOD

Pull-up Strength: pump sesh (No Measure)

Pump Sesh

3 sets:

8-10 unbroken kipping pull ups / banded

rest 30s then…

12-15 ring rows

rest 30s then…

12-15 banded bicep curls

rest 1-2 min

cap 10m
Today is going to be a variation on the pull up progression to get out of a linear progression

Athletes should choose a kipping variation that they feel confident in going unbroken on. If they cannot do kipping pull ups, scale to a banded strict pull up

Banded Bicep Curl

“CLASSIC” (Time)

27-21-15-9 / 22-17-12-7

Cal row

American KBS

S: 35/26

Rx: 53/35

+: 70/53

Cap 14m.
Athletes should pace the rowing in a way that allows them to push the KB Swing and speed up in the rounds of 15 and 9

KB Swings should be done American Style (Overhead) and should be a weight that can be done unbroken, or nearly unbroken

Target Score: 7-10 Minutes

Cool Down (No Measure)

1-2 Sets

Side Lying Thoracic Rotation w/Reach x :30/side Prone Scorpion Twist x 5/side

WOD – Mon, Nov 14

November 14, 2022

Beast River Fitness – WOD

Metcon (No Measure)

Complex (Weight)

90 sec x 8 sets

1 Power Clean + 2 Push Jerk

* Building on feel
The focus of this complex is to dial in positional strength and technique as you move from the power clean to the push jerk

Athletes can build across the sets as long as technique stays good

For most the push jerk will be the limiting factor when loading

“BB Cycle & Lunge” (Time)

3 RNDs

10 Power Clean and Jerk

8 Front Rack Reverse Lunges (alternating)

6 Power Cleans

4 Shoulder to Overhead

2 Overhead Reverse Lunges / Front Rack (scale)

S: 75/55

Rx: 115/75

*10 min cap
Athletes should implement intentional breaks to prevent long rest breaks/bottlenecking. Aim to do each movement unbroken with rest between.

If needed, those with less experience on a barbell can use DBs for all movements. The OH Reverse lunge will be challenging, and can be switched to another front rack lunge for those with overhead mobility restrictions.

WOD – Sun, Nov 13

November 13, 2022

Beast River Fitness – WOD

Movement / Recovery (No Measure)

Option 1:

3k row

@ 30-40s/500m slower than 500m pace

This row is maintenance pacing work

Option 2:

30 minutes easy:

500m Row

100′ single arm KB suitcase per arm

100′ single arm overhead waiter’s carry per arm

500m Row

100′ single arm KB front rack carry per arm

100 foot walking lunge – BW

53/35

https://youtu.be/jNEigxqbk08

https://youtu.be/PNwKbGEKgTM

https://youtu.be/o8XJ71Utg-k

WOD – Sat, Nov 12

November 12, 2022

Beast River Fitness – WOD

SLOW BURN (Time)

Partner workout

75/60c Row

50 synchro DL (155/105)

75/60c Row

300 double unders / 300 singles

75/60c Row

75 bar facing burpees

75/60c Row

*All reps will be split however the teammates decide

*MF teams do 68cal/round

25 min cap

*Teams can opt to sub Bike cals for one or two of the row portions.
Scale barbell weight to allow both athletes to move for 8+ reps at a time

Athletes will have two bars, one each for their deadlift.

This is a long, grindy workout. Athletes should be prepared to work hard and rest as they trade off the work with their partner

Extra Work

Floor Bench Press

2 set 8-10 Reps – (light/moderate)

2 sets 4-5 Reps (challenging weight)

Today's WOD

Announcements

Beast River Fitness – WOD

Hang Power Clean (Build to heavy but doable 3. Aim for 75-85% of your max clean.)

Metcon (AMRAP – Reps)

Announcements

Beast River Fitness – WOD

OPTION 3: movement/recovery: (No Measure)

Beast River Fitness – WOD

“Partner up!” (Time)

Beast River Fitness – WOD

Push Jerks (Weight)

“Repeat The Ladder” (AMRAP – Rounds and Reps)

Announcements

Beast River Fitness – WOD

“Check Your Pacing” (AMRAP – Rounds and Reps)

Extra Work

Beast River Fitness – WOD

Front Squat ( 5 x 5 @ (77%-80%) Slightly heavier than last. Should be challenging by last 2 sets.)

“DROP THE HAMMER” (AMRAP – Reps)

Beast River Fitness – WOD

Pull-up Strength: pump sesh (No Measure)

“CLASSIC” (Time)

Cool Down (No Measure)

Beast River Fitness – WOD

Metcon (No Measure)

Complex (Weight)

“BB Cycle & Lunge” (Time)

Beast River Fitness – WOD

Movement / Recovery (No Measure)

Beast River Fitness – WOD

SLOW BURN (Time)

Extra Work

Hang Power Clean (Build to heavy but doable 3.
Aim for 75-85% of your max clean.)

Front Squat ( 5 x 5 @ (77%-80%)
Slightly heavier than last.
Should be challenging by last 2 sets.)