11/14/2018

Strength

Power Snatch (6 Every min (10mins))

Choose and weight you can touch and go comfortably with.

Metcon (Time)

For Time:
150 Double Unders
200 Air Squats
150 Double Unders

Dre StrohmComment
11/13/2018

Strength

Back Squat (5x3 @70%-80%)

Every 1:30 , No Bands!

Metcon (Time)

Teams of 3 (1:2)
5 rds (each)
50 Yard Sled Push (2x45/1x45)
5 Power Cleans (225/155)

20 min Time Cap:

Partner completes 1 rd then partner 2 follows. Continue alternating until all 3 athletes have completed 5 rds each.

* Weight for Power Cleans should be something that can be done in 30 secs. *

Dre StrohmComment
11/07/2018

Strength

Back Squat (5x5 @65%-75%)

Every 1:30 , No Bands!

Metcon (AMRAP - Rounds and Reps)

Teams of 2 (1:1)
20 min Amrap
21 Push Ups
15 Cal. Ski
9 T2B

Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.

Dre Strohm Comments
11/06/2018

Strength

Clean and Jerk (6 Every min (10mins))

Choose and weight you can touch and go comfortably with.

Metcon (Time)

For Time:
100/70 Cal. Assault Bike

Dre Strohm Comments
11/05/2018

Strength

Shoulder Press (5x5 @ 65%-75%)

Every 1:30... No Bands

Metcon (AMRAP - Reps)

4 rds
1 min Standing Cal. Bike Erg at 10/8 damper
1 min DB Snatch (50/35)
1 min Burpees
1 min Double Unders
1 min Rest

Scored by total reps

Dre Strohm Comment
11/01/2018

Strength

Shoulder Press (5x5 @40-50%)

Banded
(light resistance)

Metcon (Time)

For Time:
50 Cal. Bike Erg
30 Burpee Box Jump Overs (24/20)
50 Cal. Bike Erg

Dre Strohm Comments
10/31/2018

Strength

1 Power Snatch + 1 Squat Snatch + 1 OHS (5x1)

Every 1:45

Metcon (AMRAP - Rounds and Reps)

15 min Amrap
20 Wall Balls (20/14)
20 KB Swings (1.5/1)
200m Row

Dre StrohmComment
10/30/2018

Strength

Back Squat (5x5 @40-50%)

Banded (Light resistance)

Metcon (Time)

For Time:
100 T2B
- Perform 15 Push Ups every time you break -

Dre Strohm Comments
10/29/2018

Metcon (Time)

Teams of 3 (1:2)
6 rds (each)
15/10
Cal. Assault Bike
10 Power Cleans (135/95)*

* Partner 1 goes through 1 rd, then Partner 2  and 3 follows. Continue rotating until each athlete complete 6 rds.... Power Cleans need to be touch and Go weight!!

Dre Strohm Comments
10/24/2018

Strength

Back Squat (5x5 @40-50%)

Banded (Light resistance)

Metcon (Calories)

Every 3 mins (8 rds)
30 secs. Max Cal. Assault Bike
2:30 Rest

* record total calories in 30 secs for all 8 rds *

Dre Strohm Comments
10/23/2018

Strength

Hang Power Clean (1 Muscle Clean + 3 Hang Power Clean)

5x1
10 mins

Metcon (Time)

Teams of 2
150 Pull Ups
150 Push Ups
150 GHD's
150 Syncro Air Squats

20 min Time Cap

Dre Strohm Comments
10/22/2018

Strength

Shoulder Press (5x5 @40-50%)

Banded
(light resistance)

Metcon (Time)

For Time:
21-15-9
DB Ground to Overhead (50s/35s)
Burpee to Bar (6in)

Dre Strohm Comments
10/18/2018

Strength

Shoulder Press (5x5 @40-50%)

Banded
(light resistance)

Metcon (Time)

Teams of 2
10 rds (each)
15/10 Cal. Assault Bike

1:1

20 min Time Cap

Dre Strohm Comment