8/21/2019

Metcon (10 Rounds for time)

Every 3 mins (10 rds)
19 Wall Balls (20/14)
19/15 Cal. Row

*Record each rd*

Dre StrohmComment
8/20/2019

Strength

Back Rack Lunge (5x10)

Every 2 mins at a moderate weight

Metcon (Time)

For Time:
500m Ski
21 Burpee Pull Ups
500m Ski
15 Burpee Pull Ups
500m Ski
9 Burpee Pull Ups

Dre StrohmComment
8/19/2019

Strength

Squat Clean and Jerk (10x1 )

Every min, start light and add weight each lift for 10 sets.

Metcon (Time)

4 Rounds
400m Run
25 Front Squats (95/65)

Dre StrohmComment
8/16/2019

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Dre StrohmComment
8/15/2019

Strength

Bench Press (5x3)

Every 2 mins, Add weight each set

Metcon (Time)

10 Rds
10 Inverted Ring Row
10 Push Ups

Metcon (Time)

For Time:
50 GHD's
50 Abmat Sit Ups
50 T2B

Dre Strohm Comment
8/14/2019

Metcon (10 Rounds for time)

Every 3 mins (10 rds)
15/12 Cal. Assault Bike
5 Sand Bag Cleans (150/100)

*Record each rd

Dre StrohmComment
8/13/2019

Strength

Back Rack Lunge (5x10)

Every 2 mins at a moderate weight

Metcon (Time)

3 rds
21 T2B
15 Burpee to Bar
9 Thrusters (135/95)

Dre Strohm Comment
8/12/2019

Strength

Squat Clean and Jerk (5x1)

5 sets
2 Squat Cleans + 1 Jerk
* Work up to a moderate weight *

Metcon (Time)

For Time:
100/80 Cal. Row
1000m Run (Assault Runner)

Dre Strohm Comment
8/09/2019

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here

Dre StrohmComment
8/8/2019

Strength

Bench Press (5x5)

Every 2 mins, Add weight each set

Metcon (Weight)

12 min Amrap
500m Bike Erg
30 Yard Sled Push (45/25)

*Every round add 1 plate
Men - 45lb plate Women - 25lb

Dre StrohmComment
8/7/2019

Metcon (10 Rounds for time)

Every 3 mins (10 rds)
12 Power Snatch (95/65)
12 Bar Facing Burpees

*Record each rd*

Dre StrohmComment
8/06/2019

Front Squat (5x5)

Every 2 mins, add weight each set

Metcon (Time)

2 rds
400m run
60 Wall Ball (20/14)
400m run
40 Pull Ups

Dre StrohmComment
8/05/2019

Strength

Power Clean (5x5)

Add weight each set. Touch and Go!

Metcon (Time)

For Time:
500m Row
400m Ski
30/24 Cal. Assault Bike
400m Ski
500m Row

Dre StrohmComment
8/02/2019

Johnson (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009To learn more about Johnson click here

Dre StrohmComment
8/01/2019

Metcon (Time)

For Time:
90 Yard Sled Push (2x45/1x45)
60 Shoulder to Overhead (95/65)
30 Burpee Pull Ups (6in/4in)
60 Shoulder to Overhead (95/65)
90 Yard Sled Push (2x45/1x45)

Dre StrohmComment
7/31/2019

Metcon (Time)

Teams of 2

6 rds (each)
21 Wall Balls (20/14)
15 T2B
3 Squat Snatch (185/125)

* You Go, I Go *

Dre StrohmComment
7/29/2019

Metcon

4rds
20 Burpee Box Jump Overs (24/20)
10 Sand Bag Cleans (150/100)

- rest 3 mins b/t rds -

Dre StrohmComment
7/26/2019

Metcon (Time)

Teams of 2

400m Run (Together)
40 Power Snatches (135/95)
400m Run
30 Power Snatches (155/105)
400m Run
20 Power Snatches (185/125)
400m Run
10 Power Snatches (205/135)
400m Run

Dre StrohmComment
7/25/2019

Skill Work

Rope Climbs

Metcon (Time)

"Michelle"

For Time:
Tabata (20 secs on/10 secs rest)
100 Back Squats (95/65)

- Straight into -

"Annie"
50-40-30-20-10
Double Unders
Abmat Sit ups

Dre StrohmComment