U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. Warm up / Technique: 15 min
3 Sets: 5 Clean Deadlift to Mid-thigh 5 High Pull Clean 5 Muscle Clean 5 Front Squat 5 Hang Squat Clean 5 Squat Clean 1 Set: 3 Squat Cleans (50%) 2 Squat Cleans (60%) 2 Squat Cleans (65%) 2 Squat Cleans (65%+) RX "Holleyman" 30 rounds for time of: 5 Wall Balls, 20 pound ball 3 Handstand Pushup 225 pound Power Clean, 1 rep Men's - 25:24m Blood Women's 41:57 - Tara Compare to 10/8/20 Stimulus & Goals
Strategy
INTERMEDIATE 30 Rounds for Time: 5 Wall Balls (14/10#) 1 Handstand Push-up 1 Power Clean (185/125#) BEGINNER 30 Rounds for Time: 5 Wall Balls (10/8#) 3 Pushups 1 Power Clean (95/65#) Competition: 85 min Warm up: 15 min see above Workout 1: 30 min 7 Sets For Load: 1 Squat Clean NOTES
Workout 2: 20 min Today's RX WOD Holleyman Workout 3: 15 min 5 Sets: 12 Supinated Bent Over Rows 12 Weighted Hip Extensions 1:00 Seated L-Sit NOTES
Stretching: 5 min 3 Sets: :30 Couch Stretch / Side :30 Sit and Reach
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Warm up:
3 rounds 10 Ski Jumper (2 Count) 10 Situps RX AMRAP 14: 20 Double Unders :20 Hollow Hold – Add 20 reps to the double unders and :20 to the hollow hold in every round. INTERMEDIATE AMRAP 14: 20 Double Unders :20 Hollow Hold – Add 10 reps to the double unders and :10 to the hollow hold in every round. BEGINNER AMRAP 14: 20 Single-Unders :20 Hollow Hold – Add 10 reps to the single unders and :10 to the hollow hold in every round. SKILL WORK Accumulate: 50 GHD Hip Extension 30 GHD Back Extension 10 GHD Hip Back Extension Competition Rest Day 1/23
AMRAP 14: 20 Double Unders :20 Hollow Hold – Add 20 reps to the double unders and :20 to the hollow hold in every round. 1/24 "Holleyman" 30 rounds for time of: 5 Wall Balls, 20 pound ball 3 Handstand Pushup 225 pound Power Clean, 1 rep Men's - 25:24m Blood Women's 41:57 - Tara Compare to 10/8/20 1/25 AMRAP 7: 7 Box Jumps (30/24″) 7 Chest-to-Bar Pullups 1/26 9 Sets for Load: Overhead Squat 3-2-2-2-1-1-1-1-1 1/27 On a 35:00 Clock: Max Distance Run Every 5:00, stop and perform 15 Burpees. 1/28 Championship Tag Team Fight Gone Bad The only rule is that only one person can be working out at a time. (If you don't have a friend you are doing it by yourself!) 5 Rounds 1 minute Wall Balls 20 / 14# 1 minute Sumo Deadlift High Pull 55 / 75# 1 minute Box Jumps 20 / 18 " 1 minute Push Press 55 / 75# 1 minute Calories Row 1 minute Rest 1/29 AMRAP 10: :30 L-Sit (from floor) 10 Odd-Object Cleans (Atlas Stone Clean) WARM-UP: 15 min
On a 8:00 Clock: 5 GHD Sit-up (adjust range of motion) 10 Reverse Lunges 5 Scap Pull-ups 5 Ring Rows or Strict Pullup 5 Kip Swing then 3-5 Sets: :20 Bar Muscle up :20 Rest Pre-workout: EMOM 10: :30 Weighted Pistol :30 Rest RX 3 Rounds For Max Reps: 1:00 GHD Sit-up 1:00 Walking Lunge 1:00 Bar Muscle up No Rest INTERMEDIATE 3 Rounds For Max Reps: 1:00 Partial Range of Motion GHD Sit-ups 1:00 Walking Lunges 1:00 Chest-to-Bar Pullups No Rest BEGINNER 3 Rounds For Max Reps: 1:00 Sit-ups 1:00 Walking Lunges 1:00 Pullups No Rest Competition: 60 min WARM-UP: 15 min see above Workout 1: 10 min Rounds: 3 Rounds For Max Reps: 1:00 GHD Sit-up 1:00 Walking Lunge 1:00 Ring Muscle Up No Rest Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTIONS GHD Sit-ups = Weighted Situps (20/14#) Ring Muscle-ups = Ring Muscle-up Progressions, Chest-to-Ring Pull-ups Workout 2: 10 min For Load: 5 Back Squat (50%) 3 Back Squats (60%) 1 Back Squats (70%) NOTES
Workout 3: 5 min For Reps: 1:00 Max Unbroken Back Squats (75%) NOTES
Workout 4: 15 min 3 Sets: 12 Heavy Glute Bridges 1:00 Weighted Plank 12 Alternating DB Renegade Rows NOTES
Stretching: 5 min Accumulate: 1:00 Foam Rolling Lats / Side 1:00 Lacrosse Ball Roll / Foot WARM-UP: 15 min
3 Sets: 5 Snatch Grip Deadlift to Mid-thigh 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Snatch 5 Snatch 1 Set: 3 Snatches (50%) 2 Snatches (60%) 2 Snatches (65%) 2 Snatches (70%) NOTES
SKILL WORK For load: Build to a heavy 1-rep Squat Snatch RX 10 Rounds For Time: 1 Power Snatch (185/125 lb) 3 Overhead Squat Stimulus & Goals
Strategy
INTERMEDIATE 10 Rounds For Time: 1 Power Snatch (135/95 lb) 3 Overhead Squats BEGINNER 10 Rounds For Time: 2 Power Snatches (95/65 lb) 5 Overhead Squats Competition: 102 min Warm up: 15 min see above Workout 1: 40 min 10 Sets For Load: 1 Squat Snatch NOTES
Workout 2: 12 min Rx Daily WOD Workout 3: 30 min "Jerry" For time: Run 1 mile Row 2K Run 1 mile 21:26 - (Ryan MJ.) 22:05 - Woman Anonymous Compare to 5/31/20 NOTES
Stimulus & Goals
Stretching: 5 min Accumulate: 1:00 Couch Stretch / side 1:00 Foam Roll Upper Back Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. Eric Siegel 22:19 on today's WOD by CrossFit Again Faster - video [wmv] [mov] Jerry
For Time: 1 Mile Run 2000/1600m Row 1 Mile Run Compare to 5/31/20 21:26 - (Ryan MJ.) 22:05 - Woman Anonymous INTERMEDIATE For Time: 1000m Run 1500/1200m Row 1000m Run BEGINNER For Time: 1000m Run 1000/800m Row 1000m Run Competition: rest day Warm up: 15 min
3 Sets: 1:00 Assault Bike or Row 10 Alternating Single-Leg Deadlifts 10 Good Mornings then… 1 Set each: 10 Deadlift (lightweight) 10 Deadlifts (lightweight) 7 Deadlifts (lightweight) RX For Time: 21-18-15-12-9-6-3Pullups Hang Power Clean (95/65 lb) INTERMEDIATE For Time: 14-12-10-8-6-4-2 Pull-ups Hang power cleans (95/65 lb) BEGINNER For Time: 21-18-15-12-9-6-3Jumping pull-ups Hang power cleans (45/35 lb) SKILL WORK EMOM 10: Minute 1 | 2 Hang Power Cleans Minute 2 | 3 Weighted Pull up Competition: 65 min Warm up: 15 min see above Workout 1: 20 min 4 Sets For Load: 8 Deadlift (65%) NOTES
Workout 2: 5 min For Reps: 1:00 Max Unbroken Deadlifts (65%) – Use double overhand grip NOTES
Workout 3: 20 min For Time: 21-18 Pullups Hang Power Clean (95/65#) then 15-12 Chest-to-Bar Pullups Hang Power Cleans (135/95#) then 9-6-3 Bar Muscle up Hang Power Clean (185/125#) Stimulus & Goals
Strategy
Stretch: 5 min 2 Sets: :45 Alternating Scorpion Stretch :45 Sit and Reach Warm Up: 20 min
For Time: 10,000/7500m Assault Bike – Adjust your RPM every 1000/750m
RX / Intermediate NOTES
10 Sets For Load: 1 Shoulder Press Compare to 9/13/21 BEGINNER 10 Sets For Load: 3 Strict Presses SKILL WORK 5 Sets: 12 Archer Ring Push-ups 12 Archer Ring Rows NOTES
Competition: 76 min Warm up: 20 min see above Workout 1: 30 min Today's RX WOD Workout 2: 6 min 6 Sets For Distance: :20 Row (fast) :20 Row (slow) NOTES
Workout 3: 15 min skill work above NOTES
Stretching: 5 min 3 Sets: :30 Doorway Pec Stretch / Side :30 Banded Shoulder Stretch / Side :30 Banded Rack Stretch / Side Warm Up / Technique:
1 Set: 10 Clean Grip Deadlift 10 High Pull Clean 10 Muscle Clean 10 Front Squat 10 Power Clean (45/35#) 3 Power Cleans (40%) 3 Power Cleans (50%) 3 Power Cleans (55%) 3 Power Cleans (60%) RX AMRAP 20: 20 Medicine Ball Clean (20/14 lb) 60 Double Unders Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTION Double Unders = Ski Jumper INTERMEDIATE AMRAP 20: 20 Medicine Ball Cleans (20/14 lb) 1:30 Double Unders BEGINNER AMRAP 20: 20 Medicine Ball Cleans (10/6 lb) 60 Single-Unders Strength Work For load: Build to a heavy 3-rep front squat Competition: 70 min Warm up: 15 see above Workout 1: 15 min For Load: Power Clean 12 Sets x 3 Reps (60-75%) NOTES
Workout 2: 15 min ACCESSORY - I 3 Sets: 12 Strict Pullup 12 Weighted Hip Extensions NOTES
Workout 3: 20 min AMRAP 20: 20 Medicine Ball Clean (30/20#) 60 Double Unders (heavy rope) Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTION Double Unders = Ski Jumper Workout 4: 15 min EMOM 15 | Minute 1 | 12 Gymnastic Kip Chest-to-Bar Pull-ups Minute 2 | 1 Legless Rope Climb Minute 3 | Rest NOTES
Stretching: 5 min 2 Sets: :30 Standing Quad Stretch / Leg :30 pigeon pose / Leg Warm Up: 15 min
7:00 Clock :30 Doorway Pec Stretch / Arm 10 Pushups 10 Alternating DB Floor Press Pre-Workout: 5 Sets For Load: 5 Deadstop Deadlift Double Overhand Grip RX For Time: 21-15-9 Deadlift (275/185#) Strict Ring Dips Intermediate For Time: 21-15-9 Deadlifts (185/125#) 12-9-6 Strict Ring Dips Beginner For Time: 21-15-9 Deadlifts (95/65#) Box Dips Competition: Rest Day |
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May 2024
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