Saturday 10OCT20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Outdoor WOD + Open Gym Sessions,
-Outdoor WOD meets at gym
DAILY MINDSET
“Pain versus Discomfort”
There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
Metcon
1: Metcon (Time)
Outdoor WOD
For Time:
21-18-15-12-9:
Single Dumbbell Thrusters (50/35)
Single Dumbbell Bent Over Rows (Each Side)
Run 200m between each rounds
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested WOD:
0-15: Warm Up
15-35: Clean and Jerks
35-45: Mini Burner
1 Minute Each
Active Samson + Air Squats
Barbell Warrior Squats
Hollow/Arch Holds (30 Seconds Each) Hollow Video Arch
Barbell Bent Over Rows
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://youtu.be/wkgnuD0D_tQ
Weightlifting
1: Clean and Jerk (Work up to a hvy 3, perfect technique, full squat)
2: Metcon (Time)
5 Rounds for time:
5 Deadlifts @ CJ weight
5 Burpees over the bar
Find a pace that works with the mask.
