EQUIPMENT Barbell and weights Rings Pull up bar Box NOTE FROM MIKE Quick warm up and set the clock. Let's get that pump on. WORKOUT KEY EMOM = every minute on the minute —————————————– MIKE’S WORKOUT Time Required: 45 minutes HIGHLIGHT REEL ADVANCED 35' EMOM: a) 10 deadlifts @ 225/155 lbs. b) 15 box jumps c) 15

EQUIPMENT Barbell and weights Dumbbells Pull up bar Jump rope NOTE FROM MIKE Power and pain today. Bring your game face. Hell of a week at work, so need to make these sessions as potent as possible. Time to smash Thursday. WORKOUT KEY RNFT = rounds not for

EQUIPMENT Concept 2 erg Dumbbells Pull up bar NOTE FROM MIKE Not too long until the 2019 Open, so time to start retesting some old workouts. We'll start with my favorite. WORKOUT KEY AMRAP = as many rounds and reps as possible —————————————– MIKE’S WORKOUT Time Required: 60 minutes 18.1 RETEST ADVANCED 20'

EQUIPMENT Barbell and weights Dumbbells Pull up bar Assault bike NOTE FROM MIKE Upper body strength work and a great finisher from my man Mike Abgarian. It's about to get real today. WORKOUT KEY RNFT = rounds not for time —————————————– MIKE’S WORKOUT Time Required: 60 minutes Focus: Upper body strength 8RNFT

EQUIPMENT Barbell and weights NOTE FROM MIKE Strictly strength today. Bit of Olympic movement practice, but we're skipping the burner for today. Starting off the week on the right foot. WORKOUT KEY RNFT = rounds not for time —————————————– MIKE’S WORKOUT Time Required: 60 minutes Focus: Lower body strength

EQUIPMENT Jump rope Pull up bar NOTE FROM MIKE Giving a presentation today at the NEIRA Coaches' Conference, so this bad boy was born. Simple and effective AF. WORKOUT KEY EOMOM = every other minute on the minute —————————————– MIKE’S WORKOUT Time Required: 30 minutes POWER HALF HOUR ADVANCED 30' EOMOM: a) 60

EQUIPMENT n/a NOTE FROM MIKE We've done this once before, and now is a nice time to check in and see how you measure up. Little bit of interval work today to build the engine. Get in a little warm up jog and

EQUIPMENT Barbell and weights Concept 2 bike erg NOTE FROM MIKE Not easy. I promise. Scale the weight as necessary and bring the heat. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 40 minutes BIG MOOD ADVANCED 3 Rounds For Time: 3,000m bike 15 deadlifts @ 315/225 lbs. 30 push ups —————– It's enough. -Mike

EQUIPMENT Concept 2 erg NOTE FROM MIKE Power. All day long. Hit the stroke rates, hit the splits. Do not cheat the rate as you fatigue later in pieces. I'd rather you only do 5 pieces correctly than start to change the stimulus. WORKOUT

EQUIPMENT Barbell and weights NOTE FROM MIKE Straight forward strength work today. Enjoy the break from endurance and build some power. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 50 minutes Focus: Lower body strength Every 5' for 3 rounds, complete 20 back squats @ 70% 6 x 6