Tuesday TRACK DAY 24NOV20
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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.
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
1: Metcon (Time)
4 x 800m with a partner.
Rest 3 minutes between efforts.
Post slowest 800m to time.
-East River Park Track 🏃♂️
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
1 Minute Row
1 Minute Down Dog
1 Minute Box Step-ups
1 Minute Kettlebell Deadlifts (30 Seconds Each Side)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
1: Deadlift (Banded, 4×7 LIGHT weight)
-Let’s add a little variety with banded today for more advanced athletes.
-Drape a green or blue band over your barbell, center the band, and stand in the center of the band.
-Newer athletes should focus on just improving deadlift technique.
-Perfect form today, go for overall volume not highest weight for one set.
2: Metcon (AMRAP – Rounds and Reps)
6 Strict Chin Ups
12 HR Push Ups
24 Jumping Alternating Lunges