Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
6x World’s greatest stretch (3 each side)
20x Front rack BB stretch
4 minute BB Complex of:
3x Clean grip DL
3x Hang Power Clean
3x Front squat
3x Squat clean (receive then pause in the hole)
Team Up
2 Sets
5x wall ball shot (workout weight)
2x HSPU or Movement for workout
Weightlifting
Power Clean (10 Min E2MOM 2×5)
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
35:00
As a Team "I GO You Go style"15 rounds each
Modify weight and movement to maintain the stimulus,
As a Team "I GO You Go style"15 rounds each
Modify weight and movement to maintain the stimulus,
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch /side
1:00 banded shoulder stretch/side
1:00 couch stretch /side
2 Power or Squat cleans work 5-10lbs above work out weight.