Workouts for the Week: July 29 – August 3

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

PACE:
Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor


Monday, July 29th

Strength: 15 Minutes

Find a Heavy Deadlift

Workout: For Time – 14 Minute Cap

42 Kettlebell Swing (1.5/1)
21/16 Calorie Bike
30 Kettlebell Swing
21/16 Calorie Bike
18 Kettlebell Swing
21/16 Calorie Bike

Workout Brief

Feel: Triple Threat / Pace: Gas

Stimulus is moderate intensity throughout the entire workout. Find a pace on the Bike that can be maintained through the final set. Trying to force a faster pace on the Kettlebell Swings will often result in falling out of a good position and placing unnecessary strain on the lower back. Focus on finding that steady breathing pattern early on. Challenge yourself to go for big sets on the Kettlebell and stay consistent on the Bike.


Tuesday, July 30th

Workout: For Time – 20 Minute Cap

200m Run
10-20-30-40: Box Jump Over (20)
40-30-20-10: Toes to Bar

Workout Brief

Feel: Triple Threat / Pace: Sustain

Find a moderate, chipper-like intensity across the entire workout. Find a pace and settle in for Box Jumps and Toes to Bar. Box Jumps can remain at a steady pace, and Toes to Bar can be done in fast, quick sets with strategically planned rest to avoid burnout. The run is placed in the workout so you can actively recover to sustain a constant effort on the gymnastics.


Wednesday, July 31st

Strength: 15 Minutes

Find a Heavy Back Squat

Workout: For Time – 20 Minute Cap

6 Rounds
10 Thruster (95/65)
12/10 Calorie Row
10 Bar Facing Burpee
12/10 Calorie Row

Workout Brief

Feel: Reach / Pace: Grind

Hold a moderate-steady effort across rounds. Pacing at every station should be the same from start to finish, except for the final round. Use the time between stations as rest, and don’t get caught staring at the Barbell.


Thursday, August 1st

Workout: For Time – 26 Minute Cap

5 Rounds
20 V Up
15 Dumbbell Hang Power Clean (50/35)
10 Dumbbell Front Rack Walking Lunge
Rest 1:00

Cashout – FIT: For Quality

1 x Max Effort Deadhang (3:00 Cap)
3 x 8-10 Strict Pull Up Negative

Workout Brief

Feel: Muscle / Pace: Interval

The stimulus for today’s workout is moderate to high intensity, where you should aim to build in pace across sets. Come out swinging and see if you can hold with the built in rest each round. Try to go from the Hang Cleans into the Lunge but break one rep short if you need a quick break.


Friday, August 2nd

Wear red to REMEMBER EVERYONE DEPLOYED.

Strength: 

6 Sets – Every 2 Minutes
6 Power Snatch Singles (55%)

Workout: As Many Rounds as Possible in 10 Minutes

50 Double Under (75 Single Unders)
10 Pull Up
15 Dumbbell Push Up

Workout Brief

Feel: Muscle / Pace: Gas

Today’s workout is all grit and grind through a short 10:00 AMRAP. Athletes will try to move close to non-stop through a upper-body wrecker. Each movement will slowly break down the shoulders and arms. Be strategic on breaks and don’t over-rest it. Use the clock to set the pace for rounds and try hold on or stay within a few seconds of the initial pace.


Saturday, August 3rd

Hero Workout: “BRUCK” – With a Partner – 40 Minute Cap

4 Rounds
400m Partner Run
48 Back Squat (155/105)
48 Shoulder to Overhead

Workout Brief

Feel: Triple Threat / Pace: Grind

The intensity should be moderate and consistent across all rounds and sets. It’s important to note that leg fatigue can accumulate quickly, so it’s essential for partners to come up with a solid strategy to manage the sets effectively. When performing the back squats, they should be taken from the floor.

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.


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