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Saturday 28NOV20

November 28, 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

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Metcon

1: Metcon (Time)

Outdoor WOD

10-9-8-7-6-5-4-3-2-1:

Odd Object Squat Cleans

Before Each Round:

200 Meter Run

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Squat Snatches

35-45: Mini Burner

30 Seconds Each

Active Samson

PVC Overhead Squats

Push-up to Down Dog

PVC Hollow Hold

Lateral Squats

PVC Arch Hold

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength

1: Hang Snatch (Squat, 7×1 @ 75-85%, perfect form )

Metcon

2: Metcon (Time)

9-6-3

Overhead Squat 135/95

Burpees over the barbell

GO FAST!

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BARBELLS AND BURPEES

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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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