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Monday 12OCT20

October 12, 2020Uncategorized

Announcements

Additional Programming Resources:

Self-Guided 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
“Life is like sailing. You can use any wind to go in any direction.” -Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Weighted Object Power Cleans

30 Double Unders / Penguin Hops

15 Weighted Object Thrusters

30 Double Unders

Warm-up

0: Warm-up (No Measure)

0:

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Overhead Squats

35-45: Burner

30 Seconds Each

PVC Pass throughs

Side to side squats

PVC Around the Worlds

PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Overhead Squat ( (Heavy 5, DS @ 90/80%))

Work up to a heavy 5 rep OVH 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 (Time)

3 Rounds for Time:

10 Overhead KB walking lunges in place, left 53/35

10 Wall Balls 20/14

10 Overhead KB walking lunges in place, right 53/35

10 K2E

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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