Thursday “TRACK Day” 03DEC20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
TRACK Day + Open Gym
Today has TWO workouts posted.
-Workout #1 is the TRACK WOD. This workout meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
“”You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”” -George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Outdoor WOD
25m AMRAP:
100m Sprint (across field)
10 Burpees
10 HR Push-Ups
100m Sprint (across field)
30 Double Unders (or 30 penguin hops)
30 Air Squats
Rest 1 minute
Meet @ East River Park Track 🏃♀️ for Outdoor WOD
-Jump Rope recommended
https://www.youtube.com/watch?v=H-m3t33fM_I&ab_channel=ZOARFitness
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-10: Warm-Up
10-20: Mobility
20-25: Setup AMRAP
25-40: AMRAP
3 Rounds with a light kettlebell
5 kettlebell circles around your head, each direciton
10 goblet squats
30 second hold bottom of squat
3 Rounds with a workout weight kettlebell
5 Thrusters Right
5 Kettlebell Swings – American
5 Thrusters Left
-Stretch/mobilize what you feel needs some TLC
Metcon
1: Metcon (No Measure)
15m AMRAP – steady pace (recovery workout)
5 Wall Walks
10 Plate – ground to overheads
15 Abmat situps