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
Today's WOD
Your workout of the day!
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.
November 23, 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
Back Squat (5 reps every 2:30 x 5 sets @ 80% 1RM Front Squat)
This week is a deload week and moving the squats to the back. Aim for
“Up and Down The Pyramid” (Time)
3-6-9-6-3
Hang squat clean
Burpee to a 12″ target / or High Jump
S: 95/65
Rx: 155/105#
*7 min cap*
This workout will be fast and unbroken for most athletes.
Consider breaking the cleans into 2 sets if heavy.
Don’t underestimate the burpees – a 12″ jump will be very taxing for most athletes.
Target Score: 4-6 Minutes
November 22, 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
Pull-ups (AMRAP – Reps)
A. Chin Over Bar Hold (pronated grip): 1 x Max Set for time.
+
B. Max Strict Pull-up Test
Every 2:30 x 3 Sets:
Set 1: Strict Pull-ups – pronated grip
Set 2: Strict Pull-ups – supinated grip (chin-ups)
Set 3: Kipping Pull-ups
Athletes can record what max reps they want to know be it pronated, supinated or kipping pull-ups.
Doubles and Deads (Time)
200 Double Unders / 300 Singles
75 DBL DB Deadlifts,
S: 35/20
Rx: 50/35
*10 Minute cap
● Double Unders are used in this workout to pre-fatigue the
grip and shoulders before the DB deadlifts.
● Plan to break the Double Unders into sets of 20-50 to stay
steady
● The goal is for members to be finished with the Double
Unders by the 4 minute mark
● Focus on keeping a flat back during the deeper hinge of the
DB Deadlift
● Target Score: 6-8 Minutes
● Time Cap: 10 minutes
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
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
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
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
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
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