Monday 26OCT20
Announcements
Additional 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
“”Most people think they lack motivation when they really lack clarity.”” – James Clear
Rowing harder doesn’t help if the boat is headed in the wrong direction.
When was the last time you sat quietly on where you would be in a year from today?
5 years from today? 10 years? 20 years?
It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.
This is where working harder meets working smarter.
In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Outdoor WOD:
AMRAP 20:
50 Single Weighted Squats
40 Single Weighted , Alternating, Snatches
300′ Walking Lunge
200 Meter Weighted Farmer’s Carry (switch hands each 100m)
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-20: Mobility
20-40: Front Squats
30 Seconds Each
Single Leg Glute Bridges (Each Side) Video
Kettlebell Deadlifts
Glute Bridges Video
Russian Kettlebell Swings
Glute Bridge Walkouts Video
Kettlebell Goblet Squats Video
Pausing Back Squats (2 Seconds in Bottom)
MOBILITY
Couch Stretch: 1 Minute Each Side
Pigeon Pose: 1 Minute Each Side
PVC Front Rack Stretch: 45seconds each side
https://www.youtube.com/watch?v=a5nBPPyg2oQ&ab_channel=PowerMonkeyFitness
Strength
1: Front Squat (Every 90 for 12 seconds x 4 reps )
-Warm-up your front squat
-When warmed up add weight every 90 seconds for 12 minutes (8 sets). Post your heaviest weight.