EQUIPMENT Barbell and weights Concept 2 bike erg NOTE FROM MIKE In a bit of a conditioning mood, so we'll keep it going with some biking, running, and thrusters. Even pacing each round and keep the thrusters unbroken. Take note of how long each

EQUIPMENT Barbell and weights Assault Bike NOTE FROM MIKE Always create some absolute bangers in the Naples garage gym. Hit this one up after a round of golf and it didn't disappoint. Have all of your change plates out and ready for smooth transitions

EQUIPMENT Barbell and weights Dumbbells Concept 2 bike Concept 2 erg NOTE FROM MIKE Upper body strength and then some engine work. We're getting fit this week. WORKOUT KEY RNFT = rounds not for time —————————————– MIKE’S WORKOUT Time Required: 60 minutes Focus: Lower body strength 5RNFT 5 bench press @ 75-80%

EQUIPMENT Barbell and weights Bike NOTE FROM MIKE This one looks simple, but is a nasty burn, especially after the last two days. Actually hit the tempo on the squats and then see how heavy you can build up on the triples. We'll finish

EQUIPMENT Medicine ball NOTE FROM MIKE Tried to take advantage of some good weather in Boston yesterday, yet somehow managed to pick the one hour that it decided to pour. Just added another element to this workout. The medicine ball cannot touch the

EQUIPMENT Barbell and weights Sandbag NOTE FROM MIKE Game of Thrones themed workout to start the week. Did this one yesterday and it was incredibly fun. If you can, grab some friends to suffer along with you. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 75 minutes WINTER IS HERE ADVANCED "Hold

EQUIPMENT Barbell and weights Medicine ball Box NOTE FROM MIKE Back to the heavy stuff to end the week. Be mindful of your feet on the burner. Those box jumps are going to turn into a doozy. LFG crush Friday. WORKOUT KEY EMOM = every minute on

EQUIPMENT Concept 2 erg Concept 2 bike erg Concept 2 ski erg NOTE FROM MIKE Little engine work today. Keep the pace steady and you'll be out of here in about an hour. Definitely a longer session building the base. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required:

EQUIPMENT Barbell and weights Dumbbells Pull up bar NOTE FROM MIKE When Jeremy is in town, we pump it up. All the pressing today. Scale down the reps if you're worn down at the midpoint of this week. Should be a good little flex off

EQUIPMENT Barbell and weights Concept 2 bike erg Medicine ball NOTE FROM MIKE Little Sunday session that I did in Connecticut this weekend. It all gets pretty spicy. Prioritize form over loading for the back rack single leg step ups. Finishing piece is a sprint,