Monday 07DEC20
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
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Metcon
1: Metcon (Time)
Outdoor WOD:
For time:
50-40-30-20-10:
Weighted Object, Alternating, Snatches
Weighted Object Thrusters, Switch every 5 reps.
After Each Round (5 Times):
60 Double Unders
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15 Warm-Up
15-25: Mobility
25-45: Overhead Squats
PVC Warmup
3 Rounds:
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
Try to Get More Narrow with Each
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
Mobility:
-2 minutes squat goblet squat hold (grab a weight and actively hold your hips below parrlell)
-2 minutes thoracic spine smash with double lax ball or foam roller
-90 seconds pigeon stretch each side
https://www.youtube.com/watch?v=CwWpf4B1kxM&feature=youtu.be&ab_channel=CompTrain
Strength
1: Overhead Squat (Find a heavy 3RM, DS @ 95 and 90%)
-Go out of the rack, use crash pads, maintain technique but go a little heavy 🙂
-That’s all for today, make sure to spend a lot of time getting mobilized and warmed up to go heavy.