"Holleyman" 30 rounds for time of: 5 wall ball shots, 20/14pound ball 3 handstand push ups 1 rep 225/155 lb power clean 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.
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Strength: Strict Pull Up :02 pause top and bottom 2-2-2-2-2 MetCon 1: 10 rounds for time of: 5 pull-ups 5 push-ups MetCon 2: 5 rounds for time of: 10 sit-ups 10 Kb Swings (55/35) MetCon 3: 2 rounds for time of: 25 wall-ball shots, 20/14 25 box jumps, 24/20 Bonus Strength: 6 Rounds 6 C2B Pull Ups REST 1:00 Strength: Zercher Squat 3-3-3-3-3 MetCon: “Bell” 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister Sara Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins. Bonus Strength: 50 Suspended Sit Ups for time Bonus Conditioning : 10 Rounds Row 1:00 Run 1:00 "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Strength: A. Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean B. 5×1 Squat Clean, with the same weight you were able to get above MetCon: 100 Double Unders, followed by: 3 RFT: 15 Deads, 225/155 21 Sit Ups Followed by: 100 Double Unders Bonus Conditioning: Tabata 400m Sled Push (135/95) *******Reminder that the 9:30 am class has been changed to 9:00am for the summer******** |
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