25 August 2018

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SATURDAY SCHEDULE:

UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. to 11:30 a.m.

OPEN GYM: 11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.

 

UNLOADED FIT CAMP WOD:  

Partner WOD

Minutes 0 – 15 Complete: 

120 Wall Balls (20/14)

80 American KB Swings (53/35)

60 Pull Ups

40 DB Power Cleans (35/25)

Minutes 15 – 25 Complete:  

3 RFT:

20 DB Front Squats (35/25)

20 HKR

@ 25 Minutes Complete:  

100 Slamballs

 

WARRIOR WOD: 

PART A: 

EMOM 12 Minutes

E: 3 Split Jerks (70%)

O: 3-5 Bar or Ring MU

 

PART B: 

“Holleyman”

30 RFT:
5 Wall Balls (20/14)
3 HSPU (S:  6 Ring Push Ups; S2: 6 Push Ups)
1 Power Clean (Rx:  225/155; S:  80% of 1 RM)

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.

 

CFK WOD: 

PARTNER CHIPPER:

100 Double unders
50 Pull ups
100 Lunges holding Slam Ball (A: 50/30; Rx: 30/20)
50 V-Ups
100 Slam Balls (30/20)
50 V-Ups
100 Lunges holding slam ball
50 Pull ups
100 Double unders

** 1 Partner working while other partner holds plate OH

 

 

OPEN GYM:  

Barbell Option:

Snatch:  5 x 2 @ 90%

Power Clean + PUSH Jerk:  5 x 2 @ 90%

Jerk Balance: 3 x 5

Split Jerk: 5 x 2 @ 85%

Front Squat:  4 x 3 at or above 85%

Tabata: Hollow Hold

 

Gymnastics Option:

Tabata or Reverse Tabata: Handstand Hold (6 rounds only)

Tabata = :20W/:10R or Reverse Tabata = :10W/:20R

Muscle Up Practice:  Spend 10 Minutes working on Ring Muscle Ups.  Scaled:  Focus on skill aspect today and not strength.  Progressions:  Kipping on the Rings; False Grip Holds, Banded MU Transitions.

Kipping Practice:  Complete 50 C2B Pull Ups in as few sets as possible.  Scale Options:  30 C2B or 30 Regular Pull Ups.  Rest as needed/As few sets as possible.

HSPU Practice:  21-15-9 HSPU and 63-45-27 DUs