5/21/2019

Strength

Push Jerk (10x1)

2 sec pause (Dip)+ 2 sec pause (catch)

Metcon (Time)

Teams of 2
21-15-9
Syncro Front Squats (165/115)
Syncro Burpee Pull Up

Dre StrohmComment
5/20/2019

Strength

5 sets
1 Squat Clean + Hang Squat Clean + High Hang Squat Clean

Metcon (Time)

For Time:
1500m Bike Erg
15 Sand Bag Cleans (150/100)
1500m Bike Erg
12 Sand Bag Cleans (150/100)
1500m Bike Erg
9 Sand Bag Cleans (150/100)

20 min Time Cap

Dre StrohmComment
5/16/2019

Metcon (Time)

For Time:
30 Clean and Jerks (135/95)

* Every time the bar is dropped perform 100 Double Unders *

Strength

Dumbbell Bench (5x10)

5 sets of 10 repsSingle Arm , Alternate arms each rep.

Dre Strohm Comment
5/15/2019

Strength

Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%)

Standing on a 2" riser12 mins

Metcon (5 Rounds for time)

Teams of 2
5 rds (Each)
21/15 Cal. AB
12 Bar Facing Burpees

* 1:1 Record each round

Dre StrohmComment
5/14/2019

Strength

Push Jerk (6x 2 Push Press + 1 Push Jerk)

10 mins.

Metcon (Weight)

Every min (12 mins)
15 Wall Balls

* Choose a weight you can maintain 15 unbroken reps *

Dre StrohmComment
5/13/2019

Strength

Power Snatch (5 x 2PS+3OVHS)

5 sets
2 Power Snatch + 3 OVHS

Metcon (Time)

3 rounds
1000m Bike Erg
30 T2B

- Then -

3 rounds
500 Row
30 HSPU

25 min Time Cap (no rest b/t workouts)

Dre StrohmComment
5/10/2019

Metcon (Time)

For time:
  5 rounds of:
  4 muscle-ups
  13 shoulder-to-overheads (135/95)


Then, increase the weight for

5 rounds of:

  4 muscle-ups
  7 shoulder-to-overheads (185/125)

Time cap: 15 minutes

Dre StrohmComment
5/09/2019

Metcon (Time)

For time:
  30 Power Snatch (135/95)
  30 Strict HSPU6 min Time Cap:

Strength

Dumbbell Bench (5x10)

5 sets of 10 reps10 mins

Dre StrohmComment
5/08/2019

Strength

Deficit Deadlifts (7x2 @75%)

Standing on a 2" riserEvery 1:15

Metcon (AMRAP - Rounds and Reps)

8 min Amrap
45 thrusters (95/65)
45 toes-to-bars
45 cleans, (95/65)
45 chest-to-bar pull-ups

Dre StrohmComment
5/07/2019

Strength

Push Jerk (7x2)

10 mins.

Metcon (Time)

For time:
  80 bar-facing burpees
  4,000-meter row

Time cap: 30 minutes

Dre StrohmComment
5/06/2019

Strength

Power Clean + Front Squat (5 x 2PC+3FS)

5 sets
2 Power Cleans + 3 Front Squats

Metcon (Time)

3 rounds of time of:
  15 Deadlifts (225/155)
  35 Overhead squats (75/55)
  90 Double-unders

Time cap: 15 minutes

Dre StrohmComment
5/03/2019

Metcon (2 Rounds for time)

3 rounds

100’ Overhead Walking Lunge 95/65
3 Rope Climb

Rest 5:00

3 rounds

100’ Front Rack Walking Lunge 115/75
3 Rope Climb

Dre StrohmComment
5/02/2019

Gymnastics

10 min Practice:

Muscle Ups

Metcon (AMRAP - Rounds and Reps)

Teams of 2

17 min Amrap (1:1)
30 Yard Sled Push (4x45/3x45)
15 T2B

5/01/2019

Gymnastics

10 min Practice:

Rope Climbs

Metcon (Time)

For Time:
100 Double Unders
21 Squat Cleans (135/95)
100 Double Unders
15 Squat Cleans (135/95)
100 Double Unders
9 Squat Cleans (135/95)

Dre StrohmComment
4/29/2019

Gymnastics

10 min Practice:

Pull Ups

Metcon (Time)

For Time:
6000m/5000m Bike Erg
4000m/3500m Row
2000m/1500m Ski

* 35 min Time Cap *

Dre Strohm Comments
4/26/2019

Metcon (Time)

3 Sets

10 Thruster (165/110)
10 Muscle Up
10 Power Snatch (165/110)
10 Muscle Up

Rest 3:00 b/t

Dre StrohmComment
4/25/2019

Strength

Bench Press (1 Rep Max)

10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon (Time)

For Time:
27-21-15-9
Cal. Ski
T2B

Dre StrohmComment
4/24/2019

Strength

Deadlift (1 Rep Max)

10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon (Time)

4 rounds

400m run
10 SandBag Clean 150/100#

- 18 min Time Cap -

Dre StrohmComment