10/15/2019

Strength

Deadlift (6x3 @80%)

Shoulder Press (6x3 @80%)

Metcon (AMRAP - Rounds and Reps)

15 min Amrap
15/12 Cal. Bike Erg
50 Double Unders
15 KB Swings (70/53)

Dre StrohmComment
10/14/2019

Strength

3 position clean (Heavy Single)

1 clean from the floor+1 clean from the hang+1 clean from the high hang

12 mins.....Squat!!

Metcon (Time)

3 Rounds
500m Row
21 HSPU
9 Bar Muscle Ups

Dre StrohmComment
10/11/2019

Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click here

Dre StrohmComment
10/10/2019

Strength

3 position Power Clean (Heavy Single)

Power Clean+Hang power Clean+High Hang Power Clean

Metcon (Time)

Teams of 2
1200m Ski Erg
75 Syncro Push Ups
50 Hang Power Clean and Jerks (135/95)

Dre StrohmComment
10/09/2019

Strength

Deadlift (6x2 @80%)

Shoulder Press (6x2 @80%)

Metcon (Distance)

5 min Amrap
Max Distance Sled Push (45/25)

- Rest 5 Minutes-

Metcon (Calories)

5 min Amrap
Max Cal. Standing Bike Erg

Dre StrohmComment
10/08/2019

Strength

3 position Squat Snatch (Heavy Single)

Full+Hang+High Hang

12 mins

Metcon (Time)

5 rds
500m Row
25 GHD's

* 18 min Time Cap *

Dre StrohmComment
10/07/2019

Strength

Front Squat (6x2 @80%)

Bench Press (6x2 @80%)

Metcon (Time)

For Time:
50 Wall Balls (20/14)
25 Burpee Pull Ups
50 Wall Balls (20/14)

*15 min Time Cap *

Dre Strohm Comment
10/04/2019

31 Heroes (AMRAP - Reps)

31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.To learn more about 31 Heroes click here

Dre StrohmComment
10/03/2019

Metcon (Time)

Teams of 3 (1:2)

5 rds each
21/15 Cal. Standing Bike Erg
9 Burpee Box Get Overs (48/42)

- Then -

3000m Ski Erg

Dre StrohmComment
10/01/2019

Metcon (AMRAP - Rounds and Reps)

10 min Amrap
50 Double Unders
10 Burpee Pull Ups

Rest 3 minutes

Metcon (AMRAP - Rounds and Reps)

10 min Amrap
15 GHD's
10 D-Ball Slams (50/30)

Dre StrohmComment
9/30/2019

For Time:
1000m Run
10 Squat Cleans (225/155)
800m Run
8 Squat Cleans
600m Run
6 Squat Cleans
400m Run
4 Squat Cleans
200m Run
2 Squat Cleans

Dre Strohm Comment
9/26/2019

Strength

Bench Press (Heavy Single)

12 mins to establish a 1 rep max

Metcon (Time)

Teams of 2
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike

Dre StrohmComment
9/25/2019

Metcon (10 Rounds for time)

Every 2 mins (10 rds)
35 Double Unders
9 Thrusters (95/65)

Dre StrohmComment
9/24/2019

Strength

Back Rack Lunge (5x10)

Every 2 mins at a moderate weight

Metcon (Time)

6 rds
1000m Bike Erg
50 yard Sand Bag Carry (150/100)

Dre StrohmComment
9/23/2019

Strength

Squat Clean and Jerk (Heavy Single)

12 mins to work up to a heavy 1 rep.

Metcon (AMRAP - Rounds and Reps)

15 min Amrap
15/12 Cal. Ski
15 Front Squats (95/65)
15 HSPU

Dre StrohmComment
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 Strohm Comment
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