EQUIPMENT Barbell and weights Concept 2 bike NOTE FROM MIKE Bit of everything. Great time. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 45 minutes UP ALL NIGHT ADVANCED 10' EMOM: a) 10 clean and jerks @ 135/95 lbs. b) 150m run 5′ rest Every :30 for 15 minutes, complete 1 hang clean and

EQUIPMENT Kettle bells NOTE FROM MIKE So this no sleep thing is a challenge. Good sweat here. You should be able to complete all work in 35 seconds. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 25-30 minutes DAD BOD 2 ADVANCED 24' EMOM: a) 20 double kettle bell Russian swings b) 15

EQUIPMENT Dumbbells NOTE FROM MIKE Welcome to the new world. Going to be 20-30 minute workouts for a while here as I adjust to dad life. That doesn't mean they aren't going to be fun! WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 25-40 minutes DAD BOD ADVANCED For Time 400m run 60

EQUIPMENT Bike NOTE FROM MIKE Run, bike, run. Burn it up. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 25-40 minutes SHINING ADVANCED For Time 1.5 mile run 2 mile bike 1.5 mile run  —————————————– Sprint. -Mike

EQUIPMENT Barbell and weights Concept 2 bike erg NOTE FROM MIKE Heat check. Great burner today. Keep the power cleans unbroken. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 45 minutes 40 WEEKS ADVANCED 5 Rounds for Time: 21 calorie bike 7 power fleans @ 185/135 lbs. 4 Rounds for Quality: 8 snatch grip Romanian deadlifts

EQUIPMENT Kettle bells Concept 2 bike erg NOTE FROM MIKE Only cried a little on this one. The later rounds of the kettle bell complex will get you. Keep hydrating and move well. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 65 minutes WAWA COFFEE ADVANCED 10 Rounds, 1:30 rest

EQUIPMENT Dumbbells Concept 2 bike erg NOTE FROM MIKE Let's just burn it up today. No need to break on any of the movements. Feel free to scale up the loading if you can keep it unbroken. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 65 minutes CYCLE

EQUIPMENT Barbell and weights NOTE FROM MIKE Nothing but strength today. Lots of conditioning lately, 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, 3

EQUIPMENT Dumbbell/Kettle bell Concept 2 bike NOTE FROM MIKE Little Tuesday night Mike and Sara special. Double burn. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 45 minutes MA AND PA ADVANCED For Time: 21-18-15-12-9-6-3 Single arm DB thrusters Russian kettle bell swings 5′ rest For Time: 5,000m bike *Every minute on the minute, complete 5 burpees. —————– Teamwork. -Mike

EQUIPMENT Barbell and weights Concept 2 bike NOTE FROM MIKE Take about 15-20 minutes to warm up your power clean and power snatch to your working weights for the workout. The triples should be heavy enough that you cannot complete the reps touch and