11/29/2018

Strength

Shoulder Press (5x1 @ 85%-95%)

Every 1:30

Metcon (Time)

“ Heavy Karen “

150 Wall Balls (30/20)

Dre StrohmComment
11/28/2018

Strength

Power Snatch (6 Every min (10mins))

Choose and weight you can touch and go comfortably with.

Metcon (Rounds)

Every min (10 mins)

200/175m Ski

Dre StrohmComment
11/27/2018

Strength

Back Squat (5x1 @85%-95%)

Every 1:30

Metcon (Time)

12 min Amrap
16 DB Thrusters (50s/35s)
24 GHD’s

Dre StrohmComment
11/22/2018

Strength

Shoulder Press (5x3 @ 70%-80%)

Every 1:30

Metcon (Time)

“JT”

21-15-9

HSPU

Ring Dip

Push Up

Dre StrohmComment
11/21/2018

Strength

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

Choose and weight you can touch and go comfortably with.

Metcon (Time)

Every 2 mins (10 rds)

200m Sprint!

Dre StrohmComment
11/20/2018

Strength

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

Every 1:30 , No Bands!

Metcon (Time)

3 rds
1000m Row
25 Hang Power Cleans (135/95)

Dre Strohm Comments
11/15/2018

Strength

Shoulder Press (5x3 @ 70%-80%)

Every 1:30... No Bands

Metcon (AMRAP - Rounds and Reps)

14 min Amrap
12/10 Cal. Assault Bike
3-6-9-12-15-18. . . .
HSPU

Dre Strohm Comment
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 Strohm Comment
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 Strohm Comment