EQUIPMENT Yourself NOTE FROM MIKE This one coming at you from Charleston, SC. Congrats Hudson and Stacy on the big day! Perfect sweat out prior to festivities. Keep this one in your back pocket. WORKOUT KEY AMRAP = as many rounds and reps as possible m

EQUIPMENT Barbell and weights NOTE FROM MIKE Not my favorite workout, but here we go. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 30 minutes 20.3 ADVANCED For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315

EQUIPMENT Barbell and weights Box Kettle bells NOTE FROM MIKE Moving weekend coming up. Better get strong before then. Good strength session and burner coming at you. Let’s go. WORKOUT KEY GHDSU = glute ham developer sit ups —————————————– MIKE’S WORKOUT Time Required: 60 minutes Focus: Lower body strength 5 x

EQUIPMENT Barbell and weights Concept 2 erg NOTE FROM MIKE Jamming in the office. Serious pump in a short period of time. Little row, little bench. LFG. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 45 minutes WHOOP LIFE ADVANCED 5 Rounds for Time: 750m row 10 bench press @ 185/125 lbs. 5'

EQUIPMENT Barbell and weights Concept 2 bike erg NOTE FROM MIKE Been under water for a bit, but still training. Still going to bring heat in these sessions. For the snatch + clean and jerk portion, pick a weight that is challenging for quick,

EQUIPMENT Barbell and weights NOTE FROM MIKE Welcome to the Open. Nothing wild about this. It's going to hurt, so be ready. Have a plan for pacing and stick to it. To complete this workout under the cap, you must complete each round

EQUIPMENT Concept 2 ski erg Dumbbell NOTE FROM MIKE Commit to this. This one is a test of will. Let's get after it. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 40 minutes GUT CHECK ADVANCED 5 Rounds for Time: 20 calorie ski 10 dumbbell hang clean and jerk right side @ 50/35 lbs. 10

EQUIPMENT Barbell and weights Pull up bar Dumbbells Jump rope NOTE FROM MIKE Even when you’re tired, just start the session. Scale back the loading if you need to. I certainly did, but this is what I wrote for myself ahead of time. Stick with the

EQUIPMENT Barbell and weights Concept 2 bike erg Concept 2 ski erg NOTE FROM MIKE Fun one from the weekend. Scale the loading on the deadlifts so that it's challenging, but not debilitating. Wall balls must be unbroken. LFG. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 30 minutes FRIDAY FEELS ADVANCED 5

EQUIPMENT Barbell and weights Jump rope NOTE FROM MIKE This one is in the wheelhouse. Turn and burn. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 30 minutes FRIDAY FEELS ADVANCED For Time: 100-80-60-40-20 Double unders 10-8-6-4-2 Power cleans @ 225/155 lbs. —————– Speed bag. -Mike