9/20/2019

Metcon (2 Rounds for time)

3 rds
100 Double Unders
10 Sand Bag Cleans (150/100)

- Rest 5 mins -

2 sets

Dre StrohmComment
9/19/2019

Strength

Bench Press (Heavy Double)

12 mins to establish a 2 rep max

Metcon (Time)

Teams of 2
150 Wall Balls (20/14)
* Partner Holds Dumbbells (70s/50s) *
100 Box Jump Overs (24/20)* Farmer carry hold on the dumbbells *

Dre StrohmComment
9/18/2019

Metcon (6 Rounds for time)

Every 5 mins (6 rds)
21/18 Cal. Row
15 Burpee Over Rower
9 Power Snatch (135/95)

Dre Strohm Comments
9/17/2019

Strength

5x10 Back Rack Lunges

Every 2 mins at a moderate weight

Metcon (Time)

For Time:
50/40 Cal. Assault Bike
6 rds of "Cindy"
35/25 Cal. Assault Bike
5 rds of "Cindy"
20/15 Cal. Assault Bike
4 rds of "Cindy"

25 min Time Cap

"Cindy"
1rd
5 pull ups
10 Push Ups
15 Air Squats

Dre StrohmComment
9/16/2019

Strength

Squat Clean and Jerk (Heavy Double)

12 mins to work up to a heavy 2 rep.

Metcon (AMRAP - Rounds and Reps)

10 min Amrap
200m Run
10 Bar Facing Burpees

Dre StrohmComment
9/13/2019

For Time:

45 Wall Balls (30/20)

15 Burpee Box Jump Overs (48/42)*

45 GHD's

15 Burpee Box Jump Overs (48/42)

45 GHD's

15 Burpee Box Jump Overs (48/42)

45 Wall Balls (30/20)

* Use your hands to climb over the Box *

Dre StrohmComment
9/12/2019

Strength

Bench Press (8x2 @85%)

Every 1:30

Metcon (Time)

Teams of 2
6000m Bike Erg
- Partner Holds Sand Bag (150/100)

Switch as needed, meters can not be accumulated unless sand bag is off the ground.

Dre Strohm Comment
9/11/2019

Metcon (8 Rounds for time)

Every 2 mins (8 rounds)
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Shoulder to Overhead (135/95)

Goal is unbroken sets

Dre Strohm Comments
9/10/2019

Strength

Back Rack Lunge (5x10)

Every 2 mins at a moderate weight

Metcon (Time)

For Time:
20 SHSPU
30 Pull Ups
40 Push Ups
50/40 Cal. Ski
40 Push Ups
30 Pull Ups
20 SHSPU

22min Time Cap

Dre Strohm Comment
9/9/2019

Strength

Squat Clean and Jerk (10x1@80% - 87.5%)

Add weight or stay the same. Stay within the 80-87% range

15 mins

Metcon (AMRAP - Rounds and Reps)

10 min Amrap
20/15 Cal. Assault Bike
25 Air Squats

Dre Strohm Comment
9/5/2019

Strength

Bench Press (9x3 @82.5%)

Every 1:15

Metcon (Time)

Teams of 2
200/170 Cal. Row
100 Burpee Box Jump Overs (24/20)
40 Sand Bag Cleans (150/100)

Dre StrohmComment
9/4/2019

Metcon (6 Rounds for time)

Every 5 mins (6 rds)
30 Wall Balls (20/14)
20/15 Cal. Ski
10 Burpee Pull Ups

Dre StrohmComment
9/3/2019

Strength

Back Rack Lunge (5x10)

Every 2 mins at a moderate weight

Metcon (AMRAP - Rounds and Reps)

12 min Amrap
12 HSPU
12 DB Snatch (70/50)

Dre StrohmComment
9/2/2019

Strength

Squat Clean and Jerk (3x1 @ 85%)

4 sets
1 SC + 1 Jerk @77.5%
1 SC + 1 Jerk @82.5%
1 SC + 1 Jerk @87.5%

* Every 3 mins complete 1 set *

Metcon (Time)

4 rds
100 Double Unders
25 T2B

*15 min Time Cap*

Dre Strohm Comments
8/30/2019

Zeus (Time)

3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats

In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here

Dre Strohm Comment
8/29/2019

Strength

Bench Press (10x2 @80%)

Every 1:15

Metcon (Time)

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

Dre Strohm Comment
8/28/2019

Metcon (10 Rounds for time)

Every 3 mins (10 rds)
10 T2B
10 Bar Facing Burpees
10 Thrusters (95/65)

Dre Strohm Comment
8/27/2019

Strength

Back Rack Lunge (5x10)

Every 2 mins at a moderate weight

Metcon (AMRAP - Reps)

15 min Amrap
200m Run
5-10-15-20 -25 . . .

Handstand Push Ups
15 GHD's

Dre StrohmComment
8/26/2019

Strength

Squat Clean and Jerk (3x1 @ 85%)

3 sets
3 SC + 1 Jerk @75%
2 SC + 1 Jerk @80%
1 SC + 1 Jerk @85%

* Every 5 mins complete 1 set *

Metcon (Time)

3 Rounds
30 Dumbbell Snatch (50/35)
30 Box Jump Overs (24/20)

*15 min Time Cap*

Dre StrohmComment