Monday 09NOV29
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
“Build before you have to.” – James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.
Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.
Metcon
1: Metcon (Time)
Outdoor WOD:
5 Rounds:
30 Air Squats
30 Sit-ups
30 Weighted Object Snatches
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-10 Warm-Up
10-25: Power Cleans
25-45: Front Squats
30 Seconds Each
Plate Hops
Glute Bridges (Feet on Plate)
Lateral Squats
Plate Hops
Single Leg Glute Bridges (30 Seconds Each)
Wall Squats
Plate Hops Video
Glute Bridge Walkouts
Plate Counterbalance 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=1zSECvHUxcU&ab_channel=CompTrainClass
https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be&ab_channel=CompTrainClass
https://www.youtube.com/watch?v=g6VIE3P2hLE&ab_channel=CompTrainClass
Strength
1: Power Clean (Work up to moderate weight. 5×2 @ 70-80%)
2: Front Squat
10 Reps @ 67% 1RM
8 Reps @ 74% 1RM
6 Reps @ 80% 1RM
4 Reps @ 85% 1RM
2 Reps @ 90% 1RM
Rest as need between sets BUT 15 minute time cap for all sets.