Tuesday TRACK DAY 13OCT2020
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 TRACK WOD that is an outdoor class. The outdoor class meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Metcon
1: Metcon (Time)
Part 1: Get in a group of 2-3 people with similar running speeds.*
Part 2: Run HOP SCOTCH as a group.
* No larger that 2-3 people in order to maintain social distancing.
** Base pace off of 1 mile run pace.
*** Set pace to slowest member of group.
HOP SCOTCH (test Aerobic Threshold)
200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m
30 minute time cap.
This workout meets at the East River Park Track 🏃♂️.
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-10: Warm Up
10-30: Thruster
30-40: Mini Burner
30 Seconds Each
Active Spidermans
Air Squats
Mountain Climbers
Air Squats
Frog Hops
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://www.youtube.com/watch?v=VoIEWe3UfCY
Strength
1: Thruster (On the 1:30 x 6 Sets of 3 Thrusters)
-With a small rep number, choose a weight that you’ll be able to complete unbroken each round.
-You can squat clean the first rep of each set if you’d like.
Metcon
2: Metcon (AMRAP – Rounds and Reps)
8m AMRAP:
5 Ground to overheads (95/65)
5 Burpees over the barbell