Wednesday 23SEP20
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
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” –Dr. Seuss
People aren’t thinking about you. What people are thinking about – is what you’re thinking about them.
We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.
Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Outdoor WOD Part 1:
5m AMRAP
600m Run
30 Double Unders
15 Front Squats
Then Rest 3min
5m AMRAP
400m Run
30 Double Unders
15 Front Squats
Then Rest 3min
5m AMRAP
200m Run
30 Double Unders
10 Thrusters
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-35: Back Squats
35-45: Burner
30 Seconds Each
With Single Light Dumbbell:
Air Squats
Dumbbell Goblet Squats
Down Dog
Dumbbell Single Arm Russian Swings (15 Seconds Each Side)
Inchworm to Push-up
Dumbbell Single Arm Strict Press (15 Seconds Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
1: Back Squat (4×7 – Build up to a heavy 7, yes, heavy 🙂 )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
8m AMRAP:
5 Strict Pull/Chin Ups
10 Strict T2B / K290*
15 KB Swings 53/35
Alternate pull-ups/chin-ups each round