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
6/21/2019

CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Rest 5 Minutes

CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Dre StrohmComment
6/20/2019

Metcon (Time)

5 Rounds
20 Sand Ball Slams (50/30)
120 yard Shuttle Sprint *Shuttle Sprint:
40 yards out/40 yards back
20 yards out/20 yards back
= 120 yards

Strength

Dumbbell Bench (5x10)

5 sets of 10 reps

Single Arm , Alternate arms each rep.

Bent Over Row , Single Arm Dumbbell

Dre StrohmComment
6/19/2019

Strength

Deficit Deadlifts (8x2 @87.5%)

Standing on a 2" riser12 mins

Metcon (AMRAP - Rounds and Reps)

10 min Amrap
200/175m Row
20/15 Puush Ups

-Rest 3 minutes-

Metcon (AMRAP - Rounds and Reps)

10 min Amrap
20/15 Cal. Assault Bike
20 GHD's

Dre Strohm Comment
6/18/2019

Strength

Split Jerk (1x1 (Moderate weight))

12 mins of practice, work on footwork.

Metcon (Time)

For Time:
40 Wall Ball (20/14)
20 Burpee Pull Ups
30 Wall Ball
15 Burpee Pull Ups
20 Wall Ball
10 Burpee Pull Ups
10 Wall Ball
5 Burpee Pull Ups

20 min Time Cap

Dre Strohm Comments
6/17/2019

Strength

Power Snatch (5 reps Every min (5 mins))

Light Weight (touch and go)

- Rest 1 min-

Power Snatch (3 reps Every min (5 mins))

Moderate Weight (touch and go)

-Rest 1 min-

Power Snatch (1 reps Every 30 secs (5 mins))

Heavy Weight

-Rest 1 min-

Power Snatch (5 reps Every min (5 mins))

Light Weight (same weight you started with)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Dre StrohmComment
6/13/2019

Metcon (Time)

For Time:
21 Power Snatch (95/65)
1500m Bike Erg
42 OVHS (95/65)
1500m Bike Erg
63 Deadlifts (95/65)
1500m Bike Erg

Strength

Alternating Single Arm Dumbbell Bench

Alternating Single Arm Dumbbell Bent Over Row

Dre Strohm Comment
6/12/2019

Strength

Deficit Deadlifts (7x3 @82.5%)

Standing on a 2" riser12 mins

Metcon (Time)

Teams of 2
80 Cal. Assault Bike
120 Wall Balls (20/14)
60 Cal. AB
100 Wall Balls
40 Cal. AB
80 Wall Balls

Dre StrohmComment
6/11/2019

Strength

Split Jerk (1x1)

12 mins of practice, work on footwork.

Metcon (AMRAP - Reps)

12min Amrap
1000m/750m Ski Erg
30 Burpee to Bar (6in)
Max T2B

Dre StrohmComment
6/10/2019

Strength/Metcon

Power Clean (5 reps Every min (5 mins))

Light Weight (touch and go)

Rest 1 min

Power Clean (3 reps Every min (5 mins))

Moderate Weight (touch and go)

Rest 1 min

Power Clean (1 reps Every 30 secs (5 mins))

Heavy Weight

Rest 1 min

Power Clean (5 reps Every min (5 mins))

Light Weight (same weight you started with)

Metcon (Time)

2000m Max Effort Bike Erg

Dre StrohmComment
6/6/2019

Metcon (Time)

Teams of 2
100 Cal. Row
75 Syncro Wall Balls (20/14)
50 SHSPU
25 Sand Bag Cleans (150/100)

Strength

Dumbbell Bench (5x10)

5 sets of 10 repsSingle Arm , Alternate arms each rep.

Bent Over Row (5 sets of 10 reps)

Single Arm Dumbbell

Dre StrohmComment
6/5/2019

Strength

Deficit Deadlifts

6x4 @77.5%

Standing on a 2" riser12 mins

Metcon (AMRAP - Rounds and Reps)

15 min Amrap
12 Power Cleans (95/65)
12 Box Jump Overs (24/20)
12 Push Ups

Dre StrohmComment
6/4/2019

Strength

Split Jerk (1x1)

12 mins of practice, work on footwork.

Metcon (Time)

For Time:
50/40 Cal. Assault Bike
50 Burpee Pull Ups

Dre StrohmComment
6/3/2019

Strength

3 position snatch (5x1)

1 snatch from the floor+1 snatch from the hang+1 snatch from the high hang

5 sets
Metcon (Time)

For Time:
30-20-10
GHD's
Thrusters (95/65)

Dre StrohmComment
5/30/2019

Metcon (Time)

For Time:
500m Row
40 Wall Balls (20/14)
1000m Row
80 Wall Balls (20/14)
500m Row
40 Wall Balls (20/14)

25 min Time Cap

Strength

Dumbbell Bench (5x10)

5 sets of 10 repsSingle Arm , Alternate arms each rep.