Monday 23NOV29
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
“Give more. Give what you didn’t get. Love more. Drop the old story.”
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.
When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.
Do you hold onto something from the past? Can we reframe the mental dialogue?
Metcon
1: Metcon (Time)
Outdoor WOD:
50-40-30-20-10:
Jumping Lunges
Sit-ups
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-12 Warm-Up
12-35: Back Squats
35-45: Mini Burner
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: Back Squat (Pause 5×3 @ 75% )
Build up to 75%, pause for 2 seconds in the hole each rep.
Metcon
2: Metcon (AMRAP – Rounds and Reps)
5m AMRAP:
10 KB Swings 72/53
10 Wall Balls 20/14