Monday 05OCT20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Open Gym + Evening Outdoor 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
“True happiness is to enjoy the present, without anxious dependence of the future” –Seneca
How often do we rush to finish line? Immediately turning to the next, only to rush once again?
The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.
Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.
Metcon
1: Metcon (Time)
Outdoor WOD Part 1:
“Wiped Clean”
20m AMRAP
30 Air Squats
15 DB Snatches, Alternating 50/35
30 Abmat Situps
15 DB Snatches, Alternating 50/35
2: Metcon (No Measure)
Outdoor WOD Part 2:
“After Party”
3 Rounds:
30 Side-plank hip taps each side
30 V-ups
30 Flutter kicks with a pause at top (slow)
30 Mountain climbers
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-35: Squats
35-45: Burner
30 Seconds Each
Glute Bridges Video
Air Squats to Medicine Ball
Single Leg Glute Bridges
Medicine Ball Front Squats
Glute Bridge Walkouts
Medicine Ball Thrusters
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
1: Front Squat (Heavy 5, DS @ 90/80%)
Work up to a heavy 5 rep back squat. This should not be a 5RM, just a heavy set for the day.
Do drop sets (take weight off) at 5 reps at 90% of your heavy 5, and 80% of your heavy 5.
Metcon
2: Metcon (Time)
3 Rounds for Time:
10 Wall Balls 20/14
10 K2E
10 MB Situps 20/14