09/19/2018

Strength

Three position power snatch (5x 1)

Start from the ground, then hang position, then high hang position. This is 1 rep.Every 2 mins for 5 sets

Metcon (Time)

For Time:
150 Double Unders
- Then -
4 rds
20 DB Snatch (50/35)
20 Yard DB Lunge (50/35)
- Then -
150 Double Unders

Dre StrohmComment
09/18/2018

Strength

Paused Front Squat (7x1 (3sec pause at the bottom))

Use the same weight for all 7 sets of 1.

Rest 1:30 b/t sets

Metcon (Time)

3 rds
400m Run
40 Wall Balls (20/14)

Dre Strohm Comments
09/12/2018

Strength

Paused Front Squat (7x2 (3sec pause at the bottom))

Use the same weight for all 7 sets of 2.

Rest 1:30 b/t sets

Metcon (2 Rounds for time)

For Time:
20/15 Cal. Row
50 Double Unders
20/15 Cal. AB
50 Double Unders
20/15 Cal. Ski
50 Double Unders
20/15 Cal. Bike erg
50 Double Unders

- Rest 3mins Repeat -

Record each rd

Dre Strohm Comments
09/11/2018

Strength

Power Clean (5x1 - 3 Clean Grip Deadlifts+ 2 HPC + 1 Push Jerk)

Begin each Lift with Clean Grip Deadlift, These are touch and go reps, Hold at the top of the 3rd deadlift and begin the HPC, Once the last HPC is perform then finish with a Push Jerk... increase weight each set for 5 working sets

Metcon (AMRAP - Rounds and Reps)

8 min Amrap
10 Left Arm DB Push Press (50/35)
10 Right Arm DB Push Press (50/35)
12 T2B

Dre Strohm Comments
09/10/2018

Strength

Shoulder Press (7x2 (No Rebound...Reset after each rep))

Use the same weight for all 7 sets of 2.

Rest 1:30 b/t sets

Metcon (Time)

For Time:
30-25-20
Cal. Row
Burpee to Bar

15 min Time Cap:

Dre Strohm Comments
09/06/2018

Strength

Shoulder Press (7x3 (No Rebound...Reset after each rep))

Use the same weight for all 7 sets of 3.

Rest 1:30 b/t sets

Metcon (Time)

Teams of 3
4 Rds Each
20 GHD's
20 Pull Ups
20 Box Jumps (24/20)

When the partner in front of you finishes the pull ups the next partner may begin.

Dre Strohm Comments
09/05/2018

Strength

Power Snatch (5x1 ,Sn Deadlift+Sn High Pull+Power Snatch)

Begin each Lift with Snatch Grip Deadlift, Don't drop, follow bar back to the ground. Reset, Then Snatch Grip High Pull (chest to chin height). Reset, Then perform a  Power Snatch.... increase weight each set for 5 working sets

Metcon (Time)

For Time:
1000m Row
2000m Bike Erg
1000m Row

Dre Strohm Comments
09/04/2018

Strength

Paused Front Squat (7x3 (3sec pause at the bottom))

Use the same weight for all 7 sets of 3.

Rest 1:30 b/t sets

Metcon (Time)

3 rds
30 Wall Balls (20/14)
20 Hang Power Cleans (115/75)
10 Bar Facing Burpees

Dre Strohm Comments
09/03/2018

Tumilson (Time)

8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#

In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon "JT" Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011

To learn more about Tumilson click here

Dre Strohm Comments
08/30/2018

" Daniel "

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

To learn more about Daniel click here

Dre Strohm Comments
08/28/2018

For Time:
100 Double Unders
15 Power Cleans (185/125)
100 Double Unders
12 Power Cleans (185/125)
100 Double Unders
9 Power Cleans  (185/125)

Accessory Work

5 rds
1 min Bar Hang
1 min Plank (elbows)

- rest as needed between movements -

Dre Strohm Comments
08/22/2018

Every 6 mins ( 5 rds)
20/15 Cal. Bike
90 Yard Sled Push (empty)

*Record Each Rd*

This workout is designed to be Max Effort every round. Goal should be Sub 2 mins every time up.

Dre Strohm Comments