Thursday 24SEP20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
“One can have no smaller or greater mastery, than mastery of oneself.” –Leonardo DiVinci
Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.
Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.
It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.
It’s not the competition that will beat us. It will only be ourselves.
Metcon
1: Metcon (Time)
Outdoor WOD Part 1:
“The Longest Mile” (reference 25AUG20)
For time:
2 Rounds:
25 Burpees
200m Run
25 Air Squats
200m Run
Then:
2 Rounds:
25 Sit-ups
200m Run
25 HR Push-ups
200m Run
Meet @ East River Park Track 🏃♀️ for Outdoor WOD
2: Metcon (No Measure)
Outdoor WOD Part 2:
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Hamstrings
Quads
Glutes
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-10: Warm-Up
10-30: G-Strength
30-45: Core Strength
6 Minutes For Quality
10 Burpees
20 Bodyweight Reverse Lunges (10 Each Side)
30s Farmers Carry Hold (30s Each Side)
Strength
1: Metcon (No Measure)
Gymnastics Strength:
16m AMRAP – 1 minute at each station, 4 Rounds:
1) 5-10 Ring Rows / Banded Pull-ups / Pull-Ups
2) 5-10 HR Push-Ups / Ring Dips
3) 6-12 Jumping Air Squats / Alternating Pistols
4) Rest
2: Metcon (No Measure)
Core Strength:
12m AMRAP – 1 minute at each station, 4 rounds:
1) 5-10 Situps / V-Ups from a hollow body
2) 30s Plank / Headstand Hold / Handstand Hold
3) 30s Bar L-Sit / K290