7/19/2019

Gator (Time)

8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-upsIn honor of U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008To learn more about Gator click here

Dre StrohmComment
7/18/2019

Metcon (Time)

4 Rds
25 Dumbbell Push Press (50/35)
100ft DB Lunge Walk (50/35)

Strength

Dumbbell Bench (5x10)

-Single Arm , Alternate arms each rep.

Bent Over Row (5x10)

-Single Arm , Alternate arms each rep

Dre StrohmComment
7/17/2019

Strength

Deadlift (1 Rep Max)

Double overhand grip

Metcon (AMRAP - Rounds and Reps)

15 min Amrap
50 Double Unders
15 T2B
10 Burpee to Bar

Dre StrohmComment
7/16/2019

Strength

Push Jerk (1 Rep Max)

10 mins

Metcon (Time)

For Time:
30 Thrusters (95/65)
30 Cal. Row
20 Thrusters (115/80)
20 Cal. Row
10 Thrusters (135/95)
10 Cal. Row

Dre StrohmComment
7/15/2019

Metcon (Time)

Teams of 2
60-40-20
Bench Press (155/105)
Power Clean (155/105)

Strength

Power Clean (1 Rep Max)

Dre Strohm Comment
7/12/2019

2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint

In honor of, Officer Michael "Freight" Crain, of Beaumont, California, who died Feb. 7, 2013

To learn more about Crain click here

Dre StrohmComment
7/11/2019

Metcon (AMRAP - Rounds and Reps)

Teams of 2

20 min Amrap
Partner 1 :
400m Run
Partner 2:
Amrap
6 Power Snatch (135/95)
12 OVHS (135/95)
18 T2B

Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B.

Strength

5x10

Dumbbell Bench Single Arm

Bent Over Row , Single Arm Dumbbell

Dre StrohmComment
7/10/2019

Strength

Deadlift (1 Rep Max)

10 mins

Metcon (AMRAP - Rounds and Reps)

15 min Amrap
30 Yard Sled Push (3x45/2x45)
10-15-20-25-30. . .
Pull Ups

Dre StrohmComment
7/09/2019

Strength

Split Jerk (1 Rep Max)

10 mins

Metcon (Time)

For Time:
10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings (70/53)
Goblet Squats (70/53)

* Every time you break perform 10 Burpees over Kettle Bell *

Dre StrohmComment
7/05/2019

Donny (Time)

21-15-9-9-15-21
Deadlift, 225#
BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here

Dre StrohmComment
7/04/2019

Metcon (AMRAP - Rounds and Reps)

17 min Amrap
200m Run
10 Wall Balls (20/14)

* Add 5 reps of wall balls every round

Strength

Dumbbell Bench (5x10)

5 sets of 10 reps

Single Arm , Alternate arms each rep.

Bent Over Row (5 sets of 10 reps)

Single Arm Dumbbell

Dre StrohmComment
7/03/2019

Strength

Deficit Deadlifts (5x3 @80%)

Standing on a 2" riserEvery 2 mins

Metcon (Time)

Teams of 2
75-50-25
Strict Pull Ups
Strict HSPU
Push UpsSplit reps as needed

Dre StrohmComment
7/02/2019

Strength

Split Jerk (5x 3 FS+1 Jerk)

5 sets
3 Front Squats + 1 Split Jerk
(Moderate Weight)

Metcon (Time)

For Time:
50-40-30-20-10
Air Squats
100ft Lunge walk after each set

Dre StrohmComment
7/01/2019

Metcon (AMRAP - Rounds)

Every min (10 mins)
200/175m Ski

Rest 1 min

Metcon (AMRAP - Rounds)

Every min (10 mins)
6 Power Snatch (135/95)

Rest 1 min

Metcon (AMRAP - Rounds)

Every min (10 mins)
10 Burpee to Bar

*6in above reach

Dre StrohmComment
6/28/2019

Fast and Heavy (Time)

For time, fast and heavy:

21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 metersScaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 metersTo learn more about Fast and Heavy click here

Dre StrohmComment
6/27/2019

Metcon (5 Rounds for time)

Teams of 2

5 Rounds Each (1:1)
18/15 Cal. Ski
15 OVHS (95/65)
12 Chest to Bar

Strength

Dumbbell Bench

5 sets of 10 reps

*Single Arm , Alternate arms each rep.

Bent Over Row

5 sets of 10 reps

*Single Arm , Alternate arms each rep.

Dre StrohmComment
6/26/2019

Strength

Deficit Deadlifts (5x5 @75%)

Standing on a 2" riser

Every 2 mins

Metcon (AMRAP - Rounds and Reps)

12 min Amrap
3-6-9-12. . . .
Box Jump Overs (30/24)
Dumbbell Snatch (75/50)

Dre StrohmComment
6/25/2019

Strength

Split Jerk (5x 3 FS+1 Jerk)

5 sets
3 Front Squats + 1 Split Jerk
(Moderate Weight)

Metcon (Time)

For Time:
80 Yard Lunge Walk (50/30)
80 T2B
80 Yard Lunge Walk (50/30)

*Lunge walk is with a sand ball

Dre StrohmComment
6/24/2019

Metcon (AMRAP - Rounds)

Every min (10 mins)
200/175m Row

Rest 1 min

Metcon (AMRAP - Rounds)

Every min (10 mins)
6 Clean and Jerks (135/95)

Rest 1 min

Metcon (AMRAP - Rounds)

Every min (10 mins)
12 Burpee over Bar*

*Burpee parallel over bar

Dre StrohmComment