Oct
02
2020

FRIDAY

***ON WEDNESDAY’S THE GYM CLOSES AT 8PM, THE CLEANING PEOPLE COME IN AT 8 AND IT’S A PAIN IF PEOPLE ARE THERE.
ALSO SUNDAY AT 2PM THE GYM IS BEING CLEANED.
PLEASE DO NOT SHOW UP AT THESE TIMES.

***JOE WILL BE HOLDING THE WEIGHTLIFTING CLASS ON SATURDAY AT 9AM. IF YOU CAN’T MAKE IT TILL LATER, AROUND 11AM THAT’S FINE.
START GOING TO HIS CLASS NOW TO TRAIN FOR THE TOURNAMENT IN APRIL SO YOU CAN COMPETE.

***HOW’S EVERYONE’S CHUBBINESS LEVEL?
THE ONLY WAY TO GET RID OF THE CHUBBINESS IS TO EAT WELL.
NOT WORKOUT HARDER, EAT WELL!
AND THAT’S ALL I HAVE TO SAY ABOUT THAT!

LIFT:

BENCH PRESS
CLOSE GRIP
PERFORM 6 SETS OF 4 REPS
4 REPS EVERY 75 SECONDS
ALL 6 SETS THE SAME WEIGHT AROUND
75%

METCON:

TEAMS OF 2 (1:1)
10 SETS

21/16 CAL BIKE
10 BURPEE BOX JUMPS 30/24
***TRY AND FINISH THE BIKE IN 1 MINUTE, AIM FOR A FAST PACE. IF NEED BE LOWER THE CALORIES FOR EACH SET.
TRY AND FINISH THE BURPEE BOX IN 45-50 SECONDS
THESE ARE EACH SET.

YOUR PARTNER RESTS WHILE YOU DO THE ROUND AND KEEP ALTERNATING.
IF YOU DO THE WORKOUT INDIVIDUALLY JUST REST 1:1

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