Hi Friend,

Taco Tuesday to you! Yum. No tacos over here today, but I was out and about and heard 2 different people talk about them and I saw Alltown, grilling fresh tacos outside. Have you been to an Alltown lately? They're like if Whole Foods and a Gas Station had a baby.

Let's Get in Shape!

We've got 10 weeks until the year end break. Lots of time to make change happen and this is a great week on paper to get started.

Workout Schedule

Here's what workouts we're doing!

a.m. AB

p.m. BA

*A=Linear: rows, bench press, body saws, cleans, lunges, leg curls, goblet squats, rotator cuff, hops

B=Lateral: curl ups, skaters, squat jumps, SLDL-BK's, shoulders, chin ups / pullovers, 1-leg hip thrusts, hockey squats.

Weekly Schedule

Here's when we're meeting:

6:30pm, T / Th @ MC

6:00am, W / F @ Virtual

9:00am, W / F @ Virtual

*P11 (and P12 and P13) is a 4 week phase. That means it's possible to complete a full workout card. Can you do it? Show me yours if you do, so we can celebrate!

Cardio Minutes

We did 25min / workout for all classes last week! 50 for 2, 75 for 3!

Please reply now with your minutes!

Record Week

Full workout, running time, 2 rounds per circuit goal!

We're increasing reps by 2 for 2-arm or 2-leg exercises including body saws and 1-rep for 1-arm, 1-leg and curl ups.

Strong vs. Fast. Heavier vs. Lighter.

It's a light & fast week on paper as its the 4th A and B workouts. If it's your 4th A or B or if it's your 2nd A or B or if you're tired, beat up, feeling slow or low energy, go light and fast and get charged up.

If you're feeling strong or you want to feel strong or you want to build some more muscle for sports & life performance and for holiday hotness, choose a more challenging weight for the reps we're doing.

See you soon, maybe even tonight.

Short week, Make it count!

Coach Mike

p.s. reply now with what you did for cardio minutes last week?