Tuesday TRACK DAY 12JAN21

January 12, 2021Uncategorized

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
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Metcon

1: Metcon (Time)

“The Ladder”

For time:

200m Run

1 minute Rest

400m Run

2 minute Rest

800m Run

2 minute Rest

400m Run

1 minute Rest

200m Run
Meeting Location:

-East River Park Track 🏃‍♂️

Equipment Required:

-Wristwatch/Stopwatch

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-25: Mobility

25-45: Workout

30 Seconds Each

Box Step-ups

Active Samson

Push-up to Down Down Dog

Active Spidermans

Shoulders Taps

Glute Bridges

Single Leg Glute Bridges (Each Side)

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Child’s Pose on Box: 1 Minute

Front Rack Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

Kneeling Hamstring Stretch: 1 Minute Each Side
https://www.youtube.com/watch?v=8pBHQc_1Tog

https://www.youtube.com/watch?v=dg4ckXN2gqE

https://youtu.be/f0OsQ4S_Dpc

https://youtu.be/MnuhCI6ca5k

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“DelighT”

AMRAP 15:

12 Box Jump Overs (24″/20″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Strict Pull-ups

6 Push Jerks (155/105)