Today's WOD

Your workout of the day!

WOD – Wed, Nov 30

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

WOD – Tue, Nov 29

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

WOD – Mon, Nov 28

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

WOD – Sat, Nov 26

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

WOD – Fri, Nov 25

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

WOD – Thu, Nov 24

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.

WOD – Wed, Nov 23

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

WOD – Tue, Nov 22

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

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

Today's WOD

Announcements

Beast River Fitness – WOD

Front Squat (Every 2:30 x 5 sets 1 x 4 @ 75% 2 x 3 @ 80% 2 x 2 @ 85%)

Metcon (Time)

Announcements

Beast River Fitness – WOD

Tempo Pull-ups (4 Rounds for reps)

“Meet me at the bar”

Announcements

Beast River Fitness – WOD

Clean Complex (Every 2:00 x 5 sets 1 Squat Clean + 1 Front Squat + 1 Split Jerk)

3 of 2 (AMRAP – Rounds and Reps)

Beast River Fitness – WOD

“Run it Back” (Time)

Announcements

Beast River Fitness – WOD

Metcon (No Measure)

“TTT Throwdown” (Time)

Announcements

Beast River Fitness – WOD

“Turkey Day” (AMRAP – Rounds and Reps)

Announcements

Beast River Fitness – WOD

Back Squat (5 reps every 2:30 x 5 sets @ 80% 1RM Front Squat)

“Up and Down The Pyramid” (Time)

Announcements

Beast River Fitness – WOD

Pull-ups (AMRAP – Reps)

Doubles and Deads (Time)

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)

Front Squat (Every 2:30 x 5 sets
1 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%)

Clean Complex (Every 2:00 x 5 sets
1 Squat Clean + 1 Front Squat + 1 Split Jerk)

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