EQUIPMENT Concept 2 erg Dumbbells NOTE FROM MIKE Adjusted this one from a HAM Plan workout. Hurts so good. Make sure you get faster on the row each time you get back to the erg. Steady work on the dumbbell movements. WORKOUT KEY m = meters —————————————– MIKE’S

EQUIPMENT Concept 2 erg Concept 2 bike NOTE FROM MIKE Good thing about being busy is the days are full and fun. Sometimes that pushes the workout later in the evening. Steady movement to unwind today. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 40 minutes NIGHT CAP ADVANCED 10 Rounds for

EQUIPMENT Dumbbells NOTE FROM MIKE Fun workout that Sara and I did in the alley yesterday. She did Farmer's carries every round instead of running. Good solid workout. WORKOUT KEY DB = dumbbell —————————————– MIKE’S WORKOUT Time Required: 35 minutes 37 WEEKS ADVANCED 5 Rounds, 1:30 rest between rounds: 10 alt. DB

EQUIPMENT Barbell and weights Concept 2 erg Dumbbells NOTE FROM MIKE Lots of different positional work today as we move some might around. If squat cleans are difficult for you, this should be a nice challenge. For the multi-position snatches, keep your core tight and

EQUIPMENT Barbell and weights Concept 2 bike NOTE FROM MIKE Strength first and then an all out AMRAP. Nice pump and lung burn. WORKOUT KEY AMRAP = as many round and reps as possible —————————————– MIKE’S WORKOUT Time Required: 45 minutes BACK ALLEY ADVANCED 6 x 5 Push Press --> building weight 5'

EQUIPMENT Concept 2 erg NOTE FROM MIKE Turn and burn. Should be moderate speed on the row and push ups in two sets or less. Have at it. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 30 minutes THE GULF ADVANCED 8 Rounds for Time: 500m row 15 deficit push ups —————– Boom. -Mike

EQUIPMENT Barbell and weights Concept 2 bike erg Medicine ball NOTE FROM MIKE Let’s get the booty going. All of the clock, move well. WORKOUT KEY EMOM = every minute on the minute m = meters —————————————– MIKE’S WORKOUT Time Required: 50 minutes BRENTWOOD ADVANCED 10′ EMOM – 5 back squats –> heavy across 5′ rest 15′

EQUIPMENT Barbell and weights Bike NOTE FROM MIKE Little bit of fun coming your way. Loading on deadlift should be possibly unbroken and no more than two sets. Part two is going to burn a little. Have at it! WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required:

EQUIPMENT Concept 2 bike erg Sandbag NOTE FROM MIKE Steady movement. It should have you breathing, but not exhausted. Have at it. WORKOUT KEY EMOM = every minute on the minute m = meters —————————————– MIKE’S WORKOUT Time Required: 30 minutes STIR FRY ADVANCED 45′ EMOM: a) :40 sandbag hold (100 lbs.) b) 500m bike c)

EQUIPMENT Barbell and weights Dumbbells NOTE FROM MIKE Full body strength today with lots of pressing overhead. If the volume is a bit high for you, completely cut the behind the neck pressing. Our finisher today is one of my favorite baseline barbell workouts.