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.
Holleyman
30 Rounds For Time
5 wall balls (20/14)
3 Hand Stand Push Ups
1 Power Clean (225/155)
SKILL
Row 50-35-15 Cal Row with 1:1 work rest ratio
WOD
12 EMOM
even – 20 second max reps Hang Power Cleans (80% 1 rep)
odd – 20 second max reps TTB/KTE
STRENGTH
Work up to a heavy 1 rep snatch – then drop the weight by 20lbs and do:
Overhead Squats 2×5
WOD
5 ROUNDS
12 Power Snatches (95/65)
15 CTB Pull Ups
Skill Work
10 EMOM
odd – 20 sit ups
even – 10 pull ups (work on your weakness)
WOD
For Time
2k Row or 1 mile run
200 double unders (400 single unders)
200 m walking lunges
Strength
Back Squat 3×10
WOD
800 m run/1000 m row (buy in)
5 rounds
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar Facing Burpees
800 m run/1000 m row (cash out)
Warm Up
Partner 2k row – split any way you want
STRENGTH
Front Squats – 5×2
WOD
For Time
30 1 arm alternating DB/KB Snatches (70/53)
100 Double Unders
20 1 arm alternating DB/KB Snatches (70/53)
100 Double Unders
10 1 arm alternating DB/KB Snatches (70/53)
100 Double Unders
Strength
10 Minutes to reach 1 REP Snatch
10 Minutes to reach 1 REP Clean and Jerk
WOD
12 min AMRAP
3 Snatches 135/95
6 Clean and Jerks 135/95
9 Chest To Bar (CTB) Pull Ups
54 Double Unders
SKILL
EMOM – 14 Minutes
odd – 10 burpees to 6″ target
even – 15 wall balls (20/14)
WOD
5 Rounds for Time
7 Deadlifts 275/185
30 Air squats
7 Hand Stand Push ups
STRENGTH
12 EMOM
Minutes 1-6 = 1 power clean + 1 squat clean
Minutes 7-12 = 1 squat clean
Each minute you are climbing in weight. Be smart! HOPEFULLY there are some PR’s!!!!
WOD
15 AMRAP
10 Power Cleans (135/95)
20 Wall Balls (20/14)
30 Double Unders
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.
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(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com