Thursday 05NOV20 compare to 24SEP20
Announcements
Additional Programming Resources:
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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
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
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