EQUIPMENT Barbell and weights Concept 2 erg Pull up bar Box NOTE FROM MIKE Friday pump session with some nasty conditioning to finish the work week. Go Birds. WORKOUT KEY RNFT = rounds not for time m = meters —————————————– MIKE’S WORKOUT Time Required: 65 minutes Focus: Upper body strength 100 calorie bike

EQUIPMENT Barbell and weights Concept 2 bike erg NOTE FROM MIKE Been a week so far. We're dialing up the intensity and dropping down the volume. We will complete 15 rounds of a 15 calorie bike and 5 push presses (heavy as possible, but

EQUIPMENT Concept 2 fleet Sled NOTE FROM MIKE Consistent burn today. Repeat speed or get faster. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 60 minutes I AM IRONMAN ADVANCED 12 Rounds - 4:00 on/:30 rest a) Concept 2 bike for meters b) Sled push for distance c) Concept 2 ski for metersa d) Concept 2

EQUIPMENT Barbell and weights NOTE FROM MIKE Nothing but strength today. Been running around a lot, so time to slow it down and pull some weight. Enter the Thunder Dome. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 75 minutes Focus: Lower body strength 5, 5, 3, 3, 3,

EQUIPMENT Kettle bells NOTE FROM MIKE Weekend in Chatham after the lovely Hobart wedding in Newport. You can do some real nasty stuff with some kettle bells out of the back of your car. Lots of overhead work here, but it's light and

EQUIPMENT Barbell and weights Pull up bar Concept 2 erg NOTE FROM MIKE Booty work and then off to James and Kassandra's wedding. Need to look sharp in that tux! WORKOUT KEY RNFT = rounds not for time m = meters —————————————– MIKE’S WORKOUT Time Required: 65 minutes Focus: Lower body strength

EQUIPMENT Concept 2 bike erg Sandbag NOTE FROM MIKE Quick one today. Moving odd objects is always a good idea. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 25-40 minutes I AM IRONMAN ADVANCED 7 Rounds for Time: 1,000m bike 10 sandbag over the shoulder @ 100/50 lbs. 15 hand release push ups —————– Out here grinding. -Mike

EQUIPMENT Concept 2 erg Concept 2 ski erg Concept 2 bike erg NOTE FROM MIKE Exact same test on the same day as last year. Good as time as any to revisit an old grinder. Stay efficient, move well, and gain some fitness. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time

EQUIPMENT Barbell and weights Kettle bell Rings Concept 2 ski erg NOTE FROM MIKE On Sundays, I just listen to my body and let the training begin. Definitely wanted lots of tempo work combined with some higher skill gymnastics and Olympic lifting. Really solid hour of

EQUIPMENT Barbell and weights Concept 2 erg NOTE FROM MIKE Absolutely smoked from a long two weeks. This is all I had in the tank today, but it did the trick. It's an old CrossFit main site workout I tested a few years ago.