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Friday “Strong Friday” 13NOV20

November 13, 2020Uncategorized

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
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″

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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