Workouts Week of 07/22/2024-07/27/2024

Monday - 7/22/24
"Summer Olympics"

Freedom (RX'd)
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
Time Cap: 14 Minutes

Tuesday - 7/23/24
"Olympic Medalists"

Freedom (RX'd)
10-20-30-40
Box Jump Overs (20)
40-30-20-10
Toes to Bar
*200m Run after each round
Time Cap: 20 Minutes

Wednesday - 7/24/24
"Paris, France"

Freedom (RX'd)
6 Rounds
10 Thrusters (95/65)
12/10 Calorie Row
10 Bar Facing Burpees
12/10 Calorie Row
Time Cap: 20 Minutes

Thursday - 7/25/24
"Stade de France"

Freedom (RX'd)
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-
(KG conv: 22.5/15 DBs)
For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.
Time Cap: 21:30

Friday - 7/26/24
"XXXIII Olympiad"

Freedom (RX'd)
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)

Saturday - 7/27/24
"Team Bruck"

Freedom (RX'd)
“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.
Time Cap: 40 Minutes

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.