400m run
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3 inchworm
6 Spider-Man
8 no push up burpee
3 rounds
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5 air squat
3 pike push or strict hspu
5 ground to overhead (plate of choice)
3 rounds
In the 15:00 build to a heavy power clean single! No misses, no slop. Goal here is to simply prime you for the workout.
RX Conditioning:
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
With a running clock, as fast as possible perform 30 rounds of the work in the order written: 5 Wall Ball Shots, 3 Handstand Push-Ups, and 1 Power Clean.
Score is the time on the clock when the 30th round is complete.
When appropriately scaled, the workout should take 25-35 minutes.
Intermediate:
30 Rounds for Time
5 Wall Ball Shots (20/14 lb)
1 Handstand Push-Up
1 Power Clean (155/105 lb)
Baseline:
20 Rounds for Time
5 Wall Ball Shots (14/10 lb)
3 Push-Ups
1 Power Clean (95/65 lb)
1:00 couch stretch each leg
1:00 seated spinal twist each side
Holleyman:
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.