Monday 28SEP20
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
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” -Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.
Metcon
1: Metcon (Time)
Outdoor WOD Part 1:
“Wiped Clean”
Every 4 Minutes x 5 Rounds:
40 Air Squats
20 Single Arm DB Clean and Jerks
Alternate Arms Every Rep on Dumbbell
-Score is the slowest of the 5 rounds
2: Metcon (No Measure)
Outdoor WOD Part 2:
“After Party”
3 Rounds:
-Max HR/HSPUs in 1 minute
-30 V-Ups from a hollow body
-30 Jumping alternating lunges
-Rest as needed between rounds
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: Back Squat (Heavy 5, DS @ 90/80%)
Work up to a heavy 5 rep back squat. This should not be a 5RM, just a heavy set for the day.
Do drop sets (take weight off) at 5 reps at 90% of your heavy 5, and 80% of your heavy 5.
Metcon
2: Metcon (No Measure)
3 Rounds for Quality:
10 Wall Balls 20/14
20 Alternating Overhead Walking Lunges w/ MB
10 HSPU/HR Push-ups