Monday 16NOV20
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 + Outdoor WOD
DAILY MINDSET
“There will never be better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Outdoor WOD:
AMRAP 15:
50 Single Weighted Object Push Jerks
50 Single Weighted Object Reverse Lunges
50 Single Weighted Object Deadlifts
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-10 Warm-Up
10-25: Power Snatches
25-45: Overhead Squats
30 Seconds Each
Plate Hops
Glute Bridges (Feet on Plate)
Lateral Squats
Plate Hops
Single Leg Glute Bridges (30 Seconds Each)
Wall Squats
Plate Hops Video
Glute Bridge Walkouts
Plate Counterbalance Squats
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
https://youtu.be/CwWpf4B1kxM
Strength
1: Power Snatch (Work up to moderate weight. 5×2 @ 70-80%)
2: Overhead Squat
10 Reps @ 67% 1RM
8 Reps @ 74% 1RM
6 Reps @ 80% 1RM
4 Reps @ 85% 1RM
2 Reps @ 90% 1RM
Rest as need between sets BUT 15 minute time cap for all sets.