Monday 21SEP20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
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
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” -Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Metcon
1: Metcon (Time)
Outdoor WOD Part 1:
“Dodge Ball”
10 Rounds For Time:
5 Burpees
15 Air Squats
200 Meter Run
2: Metcon (No Measure)
Outdoor WOD Part 2:
“After Party”
3 Rounds, 30s per station
-Forearm Plank
-Situps
-Hollow Body Hold
-Rest
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-35: Squat Complex
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: Metcon (Weight)
Overhead Squat Complex
Build to a Heavy:
1 Power Snatch
1 Pausing Overhead Squat (2 Seconds in Bottom)
1 Overhead Squat
—Go easy! If you start missing depth, back off on weight and finish out the squat complex time with easy but perfect sets.
2: Metcon (Time)
3 Rounds for Time:
3 Power Snatches 75/55
6 Burpees over the barbell
9 Wall Balls 20/14
Rest 1min between rounds to catch your breath