Saturday 24OCT20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
AM Outdoor WODs + Open Gym Sessions
DAILY MINDSET
“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban
To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.
The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.
The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:
The goal is not to be perfect tomorrow.
The goal is to be better… today.
Metcon
1: Metcon (Time)
Outdoor WOD:
3 Rounds:
600 Meter Run
6 Rounds of “The Chief”
1 Round of “The Chief”:
3 Weighted Object Power Cleans
6 Push-ups
9 Air Squats
1: Metcon (Time)
Outdoor WOD:
3 Rounds:
600 Meter Run
6 Rounds of “The Chief”
1 Round of “The Chief”:
3 Weighted Object Power Cleans
6 Push-ups
9 Air Squats
1: Metcon (Time)
Outdoor WOD:
On the 3:00 x 7 Rounds:
15 Weighted Goblet Squats
12 Alternating Weighted Snatches
9 Lateral Burpees Over Object
Post slowest round to comments
Warm-up
0: Warm-up (No Measure)
0:
Suggested timeline for today’s suggested workout 🙂 :
0-10: Warm-Up
10-20: Front Squat/Clean Mobility
20-45: Cleans!
30 Seconds Each
PVC Pass throughs
Side to side squats
PVC Around the Worlds
PVC Overhead Squats
MOBILITY
Wall Twist Squat: 1 Minute (Each Side)
PVC Wall Squats: 30 Seconds
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://youtu.be/UwQq3bBwH6o
http://youtu.be/pktIjwNiuYE
Strength
1: Hang Clean (5×3 – moderate weight, 5 sets of triples)
-Take A LOT of time to warm this lift up.
-Full squats for those who can.
-Hang Power Clean + Front Squat for those still working on technique.