Thursday, January 9, 2025
“Assault on Cindy”
AMRAP 20 minutes of:
5 Pull ups
10 Calorie assault bike
15 Air squats
Wednesday, January 8, 2025
Max rounds in 3 minutes of:
3 Sandbag cleans (135#/95#)
6 Push-ups
60′ Sandbag carry (135#/95#)
Rest 1 minute. Repeat for a total of 5 cycles.
Tuesday, January 7, 2025
Strength
Squat
Conditioning
“Annie”
50-40-30-20-10 reps of:
Double unders
Sit ups
Sunday, January 5, 2025
For time:
9 Deadlift (315#/225#)
15 Front squat (225#/155#)
21 Clean and jerk (135#/95#)
Saturday, January 4, 2025
For time:
50′ Plate push (45#/35#)
10 Pull ups
50′ Plate push (45#/35#)
400m Run
50′ Plate push (45#/35#)
20 Pull ups
50′ Plate push (45#/35#)
400m Run
50′ Plate push (45#/35#)
30 Pull ups
50′ Plate push (45#/35#)
400m Run
Thursday, January 2, 2025
Filthy Fifty
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (53#/35#)
Walking Lunge, 50 steps
50 Toes to bar
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
Tuesday, December 31, 2024
“Holleyman“
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
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.
