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Saturday, Jul 27, 2024


Part A
Warm up for B

then work up to your workout weight

Part B
“Team BRUCK”
Teams of 2:

4 Rounds for time

400m Run (together)
48 Back Squats (70/47,5kg)
48 DB Shoulder to Overhead (2x22,5/15kg)

TC: 40 min

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.

Friday, Jul 26, 2024


Part A
6 sets of 6 Power Snatches (every 2:00)
*Complete in singles, same weight across all sets (around 50% of 1RM).

Part B
10:00 AMRAP

50 Double Unders
10 Pull Ups
10 Deficit Push Ups (20/10kg Plates)

Thursday, Jul 25, 2024


Part A
STRICT PULLUPS


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

-followed by-

3 sets of
3-5 negative pull-ups
Or
5-8 negative RingRows
(lower yourself down from the top position as slowly as possible)

- Rest 1:00 between sets

Part B
5 sets for time

20 V-Ups
15 Dumbbell Hang Power Clean
15 Dumbbell Lunges
-rest 1:00 after each set-
(22.5/15 kg DBs)
For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.

Overall TC: 22 min

Wednesday, Jul 24, 2024


Part A
Build up to a Heavy Back Squat
10-12 minutes

Part B
6 Rounds for time

10 Thrusters (30/20kg)
10/8 Calorie Cardio
10 Bar Facing Burpees
10/8 Calorie Cardio

TC 20 min

Kelly
5 rounds for time of:
• 400m run
• 30 Box Jumps (60/50cm)
• 30 Wall Balls (9/6kg)

TC 40 min

Tuesday, Jul 23, 2024


Part A
4 Rounds

12 Supported Single Arm DB Row (each side)
10 DB Biceps Curl @ moderate weight

-Rest 1 min b/t rounds-

Part B
For time

10-20-30-40
Box Jump Overs (60/50cm)
40-30-20-10
Toes to Bar
*200m Run after each round

TC 20 min

Monday, Jul 22, 2024


Part A
Build up to a Heavy Deadlift
10-12 minutes

Part B
HAPPY BIRTHDAY, Nicole!!!!

3 Rounds for time
4️⃣4️⃣ - 30 - 18
American Kettlebell Swings (24/16kg)
2️⃣1️⃣ DUs
7️⃣ / 7️⃣ KB Push Press (24/!6kg)

TC 14 min

Sunday, Jul 21, 2024


ENDURANCE
In teams of 2

6 rounds of
800m Run
30 Airsquats
20 Push ups
10 Burpees

* run together and split bodyweight movements 1:1

TC: 40 min

Saturday, Jul 20, 2024


Part A
Work up to a heavy set of
3 Overhead Squats
in 10 min

Part B
For time in Teams of 2

3 Rounds of

30 Overhead Squats (42.5/30kg)
100 Double Unders
50/40 Calorie Bike Erg (OR Air Bike)
100 Double Unders

- Share the reps, one athlete works at a time -

TC 25 min



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