“Holleyman” Hero WOD Bio: 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.
Labor Day WOD// Mon. Sept. 4th from 8:00- 10:00 am// More details to come!
Midwest Fall Classic 2023
Sat. Oct. 7th —DEADLINE to register is Sept. 12th!
//Teams of 2
// M/M or F/F Pairs
// Rxd, Scaled, Masters 35+
// Average team age needs to be 40+
// Click here to register!
Midwest Fall Classic Volunteers
—PLEASE Sign up by Sept. 12th!
//We need your help on Sat. Oct. 7th
// This is our biggest event & it only runs smoothly
because of you all!
// Click here to volunteer Thank you!
Saturday Bootcamp// 8:00-9:00am
Saturday Open Gym// 9:00- 11:00am
Workout of the Day
For Time (30 min)
“Holleyman”
30 rounds
5 Wall balls @ 20#/ 14# (14#/10#)
3 Handstand Push-ups (Pike Push-ups)
1 Power Clean @ 225#/ 155# (185#/125# or 75% 1RM)
*Goal is 16-18 min
*The stimulus for today’s workout is moderate-steady pacing from start to finish. Start smooth and use the little rest between movements as a consistent recovery.
*Wall balls: Focus on breathing out as you come out of the squat and cycling the arms to avoid premature arm fatigue.
*HSPU: If you can perform 3 kipping HSPU at a time, then sets should be unbroken every round.
*Power Cleans: Weight should be around 75% or less of your 1 rep max.
August Ab Challenge Day 19
3 rounds
1 min per station
For max reps of:
Glute Bridge
Feet Anchored Sit-up
Heel Tap
Plank Jack
—Rest 1 min—
Cool Down / Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
