400m jog
and then;
2 Rounds
— 50′ High Knees
— 50′ But Kickers
— 50 Singles
— 30 Plyo Skiers
3 Rounds
— Run 800
— while partner one runs, partner 2 does AMRAP:
10 burpees
20 Double Unders
Each Partner runs 3 times
THE WALK AROUND
01
Banded Hammie Stretch
— 2 min/side
02
Roll/Smash Calves
— :90 sec/side
Deep Squat Hold
— 2 min
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
x3
Midline:
As Far As Possible in 10 min
— Double KB Front Rack Carry
Athlete chooses the weight
01
Roll/Smash Lats/Upper Back
— 3 min
02
3 Rounds
— 10 Cal Row
— 10 Barbell Good Morning
— 10 Bar Hanging Hip Touch
10-9-8-7-6-5-4-3-2-1
— Bar Muscle Up
— KB Swing (70/53)
Goal: Sub 15 Minutes
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
01
3 Rounds
— 3 Kip Swing + 1 Pull Up + 3 Kip Swing
— 10 Band Good Morning
— 20 Plyo Skier
02
Burgener Clean x 3
AMRAP 9 min
— 3 Power Clean (225/155)
— 6 Box Jump Over (24/20)
— 9 T2B
Goal: 6+ Rounds
Roll/Smash Calves and Upper Back
— 5 min
2 Rounds
— 5 Low Ring Transition
— 10 Banded Press
— 10 Lateral Lunge
— 50 Singles
2 Rounds
— Run 800 meters
— 50 Thruster (75/55)
Goal: Sub 15 Minutes
01
Rope, Row, or Jog till clock hits 22 min
02
Couch Stretch
— 3 min/side
Banded Shoulder Stretch
— 1 min/side
2 Rounds
— 5 Jumping Ring Dip
— 10 Box Jump with Step Down
— :20 sec Handstand Hold
18-15-12-9-6-3
— Ring Dip
— Double Under x 2
01
Kneeling Banded Crunch
— 3 x 20
02
Barbell good Morning
— 3 x 10-15
2 Rounds:
One Partner Jogs 200, the other Switch Stick
Teams of 2
Lunge relay: Each Partner does 2 sets of walking lunges before moving on.
30 Squatting Wall Ball Toss
(15 Burpees each if ball touches the ground)
3 Rounds:
60 Jumping Air Squats
200m run
50 Grass Hoppers
200m run
40 V-ups
200m Run
Then:
20 Rock & Rolls (3 rocks per)
THE WALK AROUND
01
Banded Hammie Stretch
— 2 min/side
02
Roll/Smash Glutes and Calves
— :90 sec/side
01
Banded Front Rack Stretch
— 1 min/side
02
3 Rounds
— 5 Windmill/side
— 5 Muscle Clean
— 10 Spiderman
— 35 Double Under
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
(20/14)
(225/155)
01
Easy Row/Run/Rope
— 5 min
02
Roll/Smash IT Bands/Glutes
— 2 min/side
3 Rounds
— 50′ Toy Soldier
— 8 Bar Hanging Hip Touch
— Row 15 Calories
3 Rounds
— 25 Barbell Good Mornings
— 200 meter Farmers Carry (53’s/35’s)
GOAL: sub 10 Minutes
Weighted, Anchored Sit-Ups
— 4 x 15 reps
01
3 Rounds of “Cindy”
— 5 pull up
— 10 push up
— 15 squat
slow, medium, quick
02
Burgener Clean x 3
EMOM 10 min
— Odd: 10 Bar Facing Burpee
— Even: 5 Thruster (155/105)
Try adding 1 repetition to each movement every round
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
1 Minute in the Down Position; 2 Minutes in the Up position