3/22/2019

Barraza (AMRAP - Rounds and Reps)

18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza click here

Dre StrohmComment
3/21/2019

Strength

Bench Press (5x5 @77.5%)

Every 2 mins

Metcon (4 Rounds for reps)

4 rounds

2 mins Max Cal. Bike
2 mins Max KB Swings (1.5/1)
- rest 1 min -

Dre StrohmComment
3/20/2019

Strength

Deadlift (5x5 @77.5%)

Every 2 mins

Metcon (Time)

10 Thruster (115/75)
500m row
10 Thruster (115/75)
500m row
10 Thruster (115/75)

Rest 5:00

10 Muscle Up
500m row
10 Muscle Up
500m row
10 Muscle Up

Dre StrohmComment
3/19/2019

Strength

Shoulder Press (5x5 @77.5%)

Every 2 mins

Metcon (3 Rounds for time)

3 rounds (1:2)

8 Squat Clean (185/125)
6 Squat Clean (205/135)
4 Squat Clean (225/145)
2 Squat Clean (245/155)

*if possible do in 3 person groups

*other two people switch weights out while 1 person does entire ladder

Dre StrohmComment
3/18/2019

Strength

Front Squat (5x5 @77.5%)

Every 2 mins

Metcon (3 Rounds for time)

3 rounds

15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike

- 5 min Time Cap -
- rest 3 mins after each round -

Dre StrohmComment
3/15/2019

Tommy V (Time)

21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn more about Tommy V click here


Dre StrohmComment
3/14/2019

Strength

Bench Press (5x1 @82.5%)

Every 1:15

Metcon (Time)

Teams of 2

2000m Row
50 Squat Cleans (205/135)

Dre Strohm Comment
3/13/2019

Strength

Deadlift (5x1 @82.5%)

Every 2 mins

Metcon (Time)

4 rounds

25 Push Press (75/55)
15 Bar Facing Burpee
25 GHD Sit Up

Dre Strohm Comments
3/12/2019

Strength

Shoulder Press (5x1 @82.5%)

Every 1:15

Metcon (AMRAP - Rounds and Reps)

20 min Amrap

30/20 Cal. Standing Bike
30 Push Ups

Dre StrohmComment
3/11/2019

Strength

Front Squat (5x1 @82.5%)

Every 1:15

Metcon (4 Rounds for time)

4 rounds (Every 6 mins)

63 Double Under
21/18 Cal Ski
7 Power Snatch (135/95)

* 3 min time cap per round *

Dre StrohmComment
3/08/2019

Randy (Time)

For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here

Rest 3 minutes

Randy (Time)

For Time:
75 Power Snatches, 75#

Dre StrohmComment
3/07/2019

Strength

Bench Press (5x3 @77.5%)

Every 1:30

Metcon (Time)

Teams of 2

100-80-60-40-20
Cal. Assault Bike
GHD’s

Dre StrohmComment
3/06/2019

Strength

Deadlift (5x3 @77.5%)

Every 2 mins

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats

Dre Strohm Comment
3/05/2019

Strength

Shoulder Press (5x3 @77.5%)

Every 1:30

Metcon (Time)

3 rounds

500m row
20 Lateral Burpee over rower
10 Thrusters (115/75)

Dre StrohmComment
3/04/2019

Strength:

Front Squat (5x3 @77.5%)

Every 1:30

Metcon (Time)

For Time:
12-9-6-6-9-12
Power Clean (155/105)
30 Yard Sled Push (4x45/3x45)

Dre StrohmComment
2/28/2019

Strength

Bench Press (5x5 @75%)

Every 2 mins

Metcon (AMRAP - Rounds)

Every min  (12 mins)
200m/175m Row

Dre StrohmComment
2/27/2019

Strength

Deadlift (5x5 @75%)

Every 2 mins

Metcon (4 Rounds for time)

4 sets

25/20 Cal Ski
10 Squat Clean

- Rest 3:00 b/t -
- 5 min time cap per round -

Set 1- 155/105
Set 2- 185/125
Set 3- 205/135
Set 4- 225/145

Dre Strohm Comments
2/26/2019

Strength

Shoulder Press (5x5 @75%)

Every 2 mins

Metcon (3 Rounds for time)

3 Rounds

21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Burpee Box Jump Overs (30/24)

- Rest 3 mins b/t sets -
- 7 min time cap per round -

Dre StrohmComment
2/25/2019

Strength

Front Squat (5x5 @75%)

Every 2 mins

Metcon (Time)

For Time:

15 Power Snatch 135/95
150 Double Under
50 GHD Sit Up
150 Double Under
15 Power Snatch 135/95

20 min Time Cap:

Dre StrohmComment