Monday July 22- Saturday July 27, 2024

 

Monday July 22

A-Build up to a Heavy Deadlift

10-12 minutes

 

B-42 Kettlebell Swings (53/35)

21/16 Calorie Air Bike

30 Kettlebell Swings (53/35)

21/16 Calorie Air Bike

18 Kettlebell Swings (53/35)

21/16 Calorie Air Bike

C- Refer to the whiteboard for this weeks Muscle practice drills

 

Tuesday July 23

 A-4 Rounds

12 Supported Single Arm DB Row (each side)

10 DB Preacher Curl

-Rest 2 min b/t rounds-

 

B-10-20-30-40

Box Jump Overs (20)

40-30-20-10

Toes to Bar

*200m Run after each round

C- Refer to the whiteboard for this weeks Muscle practice drills

 

Wednesday July 24

 A-Build up to a Heavy Back Squat

10-12 minutes

 

B-6 Rounds

10 Thrusters (95/65)

12/10 Calorie Row

10 Bar Facing Burpees

12/10 Calorie Row

 

Thursday July 25

A-Freedom:

1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip)

-followed by-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets

 

B-5 sets

20 GHDs (Or V-Ups)

15 Dumbbell Hang Power Clean (50s/35s)

50ft Dumbbell Lunge Walk (50s/35s)

-rest 1:00 after each set-

For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.

C- Refer to the whiteboard for this weeks Muscle practice drills

Friday July 26

A-6 sets of 6 Power Snatches (every 2:00)

*Complete in singles, same weight across all sets (around 50% of 1RM).

 

B-10:00 AMRAP

50 Double Unders

10 Pull Ups

10 Deficit Push Ups (4”/2”)

C- Refer to the whiteboard for this weeks Muscle practice drills

 

Saturday July 27

 A-“Team BRUCK”

Teams of 2:

4 Rounds

400m Run (together)

48 Back Squats (185/125) (split)

48 Shoulder to Overhead (135/95) (split)

(KG conv: 85/57.5 BS, 60/42.5 S2O)

Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.

 

This is a partner variation of the Hero workout "Bruck":

U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

 

He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.