Tuesday
Announcements
👻🍿Some Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
💪 Fundraiser workout Forging Youth Resilience: Sat 15th (suggested $25 to fundraiser)
🎃 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
Beast River Fitness – WOD
EMOM: 5min of Pull-ups (AMRAP – Reps)
EMOM x 5 RNDs
Pull-ups – ME-3
– ME-3 (Max Effort – 3 reps)
– Don’t go to failure, keep 3 reps in the tank.
– Aim for consistency over 5 sets.
Shoulder Press (2-2-2-2-2-2)
Build to Heavy 2 in 12 mins
Try to hold 3 sets @ 90% or above
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min
1 Round of Cindy + 5 Push Press
2 Rounds of Cindy + 10 Push Press
3 Round of Cindy + 15 Push Press
etc.
Add 1 Rnd of Cindy and 5 Push Press each round.
(115/85, 75/55, 45/35)
Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Score is total reps:
1 Round of Cindy = 1
1 Cindy + 5 Push Press: 1 + 5 = 6
2 Cindy + 10 Push Press: = 2 + 10 = 12
3 Cindy + 15 Push Press: 3 + 15 = 18
6+12+18= 36