Tuesday TRACK DAY 18NOV20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Today has TWO workouts posted.
-Workout #1 is the outdoor TRACK WOD that is an outdoor class. The outdoor class meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
25m AMRAP:
15 Burpees
200m Run
15 Air Squats
200m Run
Meeting Location:
-East River Park Track 🏃♂️
Equipment Required:
-None!
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-30: Deadlifts
35-45: Burner
1 Round
1 Minute Row
1 Minute Down Dog
1 Minute Box Step-ups
1 Minute Kettlebell Deadlifts (30 Seconds Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
1: Deadlift (4″ Deficit, 4×7 LIGHT weight)
-Let’s add a little variety with deficits today for more advanced athletes.
-Stand on a 45lb plate to achieve a 4″ deficit or a 25lber for 2″.
-Newer athletes should focus on just improving deadlift technique.
-Perfect form today, go for overall volume not highest weight for one set.
Metcon
2: Metcon (Time)
For time:
3Rounds:
5 Strict Chinups / Ring Rows
10 Clapping Pushups
15 KB Swings 53/35, American
