Friday “Strong Friday” 13NOV20
Announcements
Additional Programming Resources:
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https://beastriver.com/covid
Beast River Fitness – WOD
Open Gym Sessions Only Today
DAILY MINDSET
“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding
The reality of life is that we will hear more “no’s” than “yes’s”.
And we will fail.
A lot.
But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.
We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.
Warm-up
1: Warm-up (No Measure)
Suggested timeline for today’s suggested WOD:
0-15: Warm Up
15-30: Strength Superset 1
30-45: Strength Superset 2
3 Rounds:
30 Seconds Shoulder Taps in plank/or upside down on wall
30 Seconds Inchworm to Standing
30 Seconds Alternating, Jumping Lunges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
2: Metcon (No Measure)
5 Rounds for quality:
2a) 5 Pull-Ups / 10 Ring Rows
2b) 7 Push Presses (challenging weight, from ground)
2c) 14 alternating forward lunges w/ barbell in front rack (push press weight should work)
3: Metcon (No Measure)
5 Rounds for quality
3a) 24 Alternating DB Hammer Curls (use light DBs)
3b) 12-24 Box Dips
3c) 24 Alternating Box Step Ups w/ DBs, 20″/12″
