Subject: HNR + Cardio Minutes!
HNR + Cardio Minutes!
June 9th, 2026 at 2:20 pm EDTHi Friend, Gorgeous day to you! I'm still in the creative labs updating our summer programming, so we're going to be creative in the gym and do HNR for the rest of this week using the Phase 6 program. HNR = Holds, Negatives Reps (H)olds: 25 sec ...
A#3 one more Time!
June 7th, 2026 at 10:10 pm EDTHi Friend. I didn't finish the new phase and I've run out of gas. We'll do Phase 6's, workout A one more time. See you tomorrow, Mike
Reminder: 6:30pm, Tonight is Online (Zoom Link Inside)
May 28th, 2026 at 4:29 pm EDTHi Friend, Sunny Thursday to you and a quick reminder that the 6:30pm, tonight is online (Mackenzie Center is unavailable). Here's the link for your convenience. And below are the links for the phase in case you want easy access to the recordings ...
Memorial Day Weekend!
May 22nd, 2026 at 10:45 am EDTHi Friend, Happy Friday and Happy Memorial Day weekend to you! If you trained this week, how was the 1st week of your Peaking phase? Remember we:added high knee runs, heel up runs and straight leg skips to our @ home warm upwent down to low pla ...
2026 Phase 6 Links!
May 16th, 2026 at 7:00 am EDTHi Friend, Oh boy! Talk about foreshadowing. First I kept asking you if you felt fire (muscle burn) on your mini band exercises. Then we did the Holds, Negatives Reps 3-set Strength Workouts this week (were Rear Foot Elevated Split Squat Holds th ...
2026 Phase 5 Links!
April 26th, 2026 at 9:37 pm EDTHi Friend, Happy Celtics win and Happy Springfield College Men's Volleyball National Champions to you (wink)! Phase 5 Linksp5 recordings foldergym, pdfhome, pdfzoom linkSaturday Stretch (45min), pdfStretch Sprint, pdfSaturday Stretch recordings ...
Make Up Day Monday (and empowerment week plan)!
April 19th, 2026 at 4:30 pm EDTGreetings Friend, Happy Patriot's Day eve to you! Make Up MondayTomorrow, Marathon Monday, April 20, will be a make up day! 6:00am @ virtual9:00am @ virtual6:30pm @ virtual It's a make up day for when I was sick on M, 3/16 and canceled. Here ...
2026 Phase 4 Links!
March 23rd, 2026 at 12:28 am EDTHi Friend, Early morning to you! Phase 4 Linksp4 recordings foldergym, pdfhome, pdfzoom linkSaturday Stretch (45min), pdfStretch Sprint, pdfSaturday Stretch recordingsAdvanced Foam Rolling RoutineDid you watch the advanced foam roller routine y ...
6:30pm, T, 3/17 @ MC is on!
March 17th, 2026 at 4:43 pm EDTHappy St. Patrick's Day Friend! Boot camp is on tonight! Hope to you see you there! 6:30pm, T, 3/17 @ MCWear green if you got it! Cardio Minutes - Week 3We did 24min / workout. What'd you get? Did you do a recording on Monday?Let me know! ...
I'm Sick. No live workouts today. Here's the recordings.
March 16th, 2026 at 6:05 am EDTGood morning Friend, No live workouts today. Here's the recordings folder. I'm sick and hoping to be back tomorrow night. See you soon, Mike p.s. what'd you get for cardio minutes last week? we did 24min / workout. p.p.s. here's the recor ...
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