1/25/2019

Metcon (Time)

5/4 Rope Climbs (1st climb legless)
45ft Sandbag Carry (200, 140lb)
9 Thrusters (115, 80lb)
45ft Sandbag Carry

4/3 Rope Climbs (1st climb legless)
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

3/2 Rope Climbs (1st climb legless)
45ft Sandbag Carry
21 Thrusters

Dre StrohmComment
1/22/2019

Strength

Shoulder Press (3 RM)

10 mins

Metcon (Time)

For Time:

50 Chest To Bar Pull Ups

15/12 Cal. Assault Bike
10 Power Cleans (225, 155lb)
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike
6 Power Cleans

Dre StrohmComment
1/21/2019

Strength

Front Squat (3 RM)

10 mins

Metcon (Time)

For Time:

15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

Dre StrohmComment
1/18/2018

Metcon (Time)

Teams of 2

 120-100-80-60-40
Double Unders (each)
12-10-8-6-4
Legless Rope Climbs (15ft)

*Double unders are done together, Legless are split between the two partners .

Dre StrohmComment
1/17/2019

Strength

Bench Press (1 RM)

10 mins

Metcon (Time)

For Time:

1000m Row
1000m Ski
2000m Bike Erg

Dre StrohmComment
1/16/2019

Strength

Deadlift (1 RM)

10 mins

Metcon (3 Rounds for time)

3 Rounds
30/20 Cal. Assault Bike
30 Wall Balls (30/20)

Rest 3 mins b/t rds

Dre StrohmComment
1/15/2019

Strength

Shoulder Press (1 RM)

10 mins

Metcon (Time)

Every 2 mins (10 rds)
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)

Dre StrohmComment
1/14/2019

Strength

Front Squat (1 RM)

10 mins

Metcon (Time)

3 Rds
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)

Dre StrohmComment
1/11/2019

Metcon (Time)

Teams of 2

120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 BBJO (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups

Dre Strohm Comments
1/10/2019

3 rounds

21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)

Rest 10:00

3 rounds

21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95

*10:00 Time Cap for both workouts *

Dre StrohmComment
1/09/2019

Metcon (3 Rounds for time)

3 sets

40 cal row
20 burpee box jump over (24/20)
40 Toes to Bar
20 Push Press (115/85)

rest 3:00 b/t sets

Dre StrohmComment
1/08/2019

Metcon (2 Rounds for reps)

AMRAP 8

100 Double Under
20 Power Clean

rest 4:00

AMRAP 8

100 Double Under
20 Power Clean

*increase weight every round, and start second AMRAP where you finished the first(135/95, 155/105, 185/125, 205/135, 225/145) *

Dre StrohmComment
1/07/2019

Metcon (5 Rounds for time)

5 sets

25 Cal Standing Bike
50 Air Squat
150’ walking lunge

rest 3:00 b/t

Dre StrohmComment
1/03/2019

Metcon (3 Rounds for time)

3 sets

"Fran "

21-15-9

Thrusters 95/65
Pull Ups

*start second set at 12:00

*scale weight and reps to finish sub 4:00

Dre StrohmComment
1/04/2019

Metcon (Time)

For Time:

150/120 Cal. Assault Bike
- Every 2 mins -
10 Pull Ups
15 Push Ups
20 Air Squats

* continue until the amount of calories is complete *

Dre StrohmComment
1/02/2019

Metcon (3 Rounds for time)

3 sets

30 GHD Sit Up
30 Dumbbell Snatch 50/35
30 Toes to Bar
30 Dumbbell Snatch 50/35

Rest 3:00 b/t sets

Dre StrohmComment
1/1/2019

Metcon (2 Rounds for time)

For Time

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Rest 5:00

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Dre Strohm Comment
12/31/2018

Metcon (3 Rounds for time)

3 rounds

21 Cal Row
21 Shoulder to Overhead 95/65

Rest 3:00

3 rounds

21 Cal Row
15 Shoulder to Overhead 115/75

Rest 3:00

3 rounds

21 Cal Row
9 Shoulder too Overhead 135/95

* 6 min Time Cap for each round *

Dre StrohmComment
12/27/2018

Metcon (Time)

3 rounds

100’ Double Dumbbell Lunge 50/35
25 GHD Sit Up
100’ Double Dumbbell Lunge
25 Toes to Bar

*25:00 Cap

Dre Strohm Comment