4/25/2019

Strength

Bench Press (1 Rep Max)

10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon (Time)

For Time:
27-21-15-9
Cal. Ski
T2B

Dre StrohmComment
4/24/2019

Strength

Deadlift (1 Rep Max)

10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon (Time)

4 rounds

400m run
10 SandBag Clean 150/100#

- 18 min Time Cap -

Dre StrohmComment
4/23/2019

Strength

Shoulder Press (1 Rep Max)

10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon (AMRAP - Rounds and Reps)

15 min Amrap
20 Wall Ball (20/14)
20 GHD's

Dre StrohmComment
4/22/2019

Strength

Front Squat (1 Rep Max)

If you Max out last week then work up to 90-95% of 1RM.

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

Dre StrohmComment
4/18/2019

Strength

Bench Press (1 Rep Max)

10 mins

Metcon (Time)

7 Rounds
11 OVHS (95/65)
11 T2B

15 min Time Cap

Dre StrohmComment
4/16/2019

Strength

Shoulder Press (1 Rep Max)

10 mins

Metcon (AMRAP - Rounds and Reps)

12 min Amrap
10 Front Squat (135/95)
10 Burpee over Bar
10 Pull Ups

Dre Strohm Comment
4/15/2019

Strength

Front Squat (1 Rep Max)

10 mins

Metcon (Time)

For Time:
18-15-12
Power Clean (155/105)
30/24 Cal. Bike Erg

Dre Strohm Comments
4/12/2019

Metcon (2 Rounds for time)

2rds
50 Zeus Double Unders
20 Cal. Row
50 Zeus Double Unders
20 Cal. Bike Erg
50 Zeus Double Unders
20 Cal. Ski
50 Zeus Double Unders

- rest 3 mins b/t rds -

Dre StrohmComment
4/11/2019

Strength

Bench Press (3x10 @70%)

Every 2:30

Metcon (Time)

Teams of 2

2k Row
100 Pull Ups
150 Push Ups
200 Syncro Air Squats

* 30 min Time Cap *

Dre Strohm Comment
4/10/2019

Strength

Deadlift (3x10 @70%)

Every 2:30

Metcon (Time)

4 rds
100 Double Unders
15 Thrusters (95/65)
25 GHD's

*20 min Time Cap*

Dre Strohm Comment
4/09/2019

Strength

Shoulder Press (3x10 @70%)

Every 2:30

Metcon (Time)

For Time:
27-21-15-9
Cal. Assault Bike
Burpee Box Jump Overs (24/20)

Dre Strohm Comment
4/08/2019

Strength

Front Squat (3x10 @70%)

Every 2:30

Metcon (Time)

For Time:
50-35-20
Wall Balls (20/14)
10-8-6
Bar Muscle Up

Dre Strohm Comments
4/05/2019

Manion (Time)

7 Rounds for time:
Run 400m
29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here

Dre Strohm Comment
4/04/2019

Strength

Bench Press (5x1 @85%)

Every 1:45

Metcon (Time)

For Time:

30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski

* 20 min Time Cap *

Dre Strohm Comments
4/03/2019

Strength

Deadlift (5x1 @85%)

Every 1:15

Metcon (Time)

15:00

"Amanda"

9-7-5

Muscle Up
Squat Snatch (135/95)

Then

 Work to Heavy Squat Snatch with remaining time

Dre StrohmComment
4/02/2019

Strength

Shoulder Press (5x1 @85%)

Every 1:15

Metcon (Time)

4 Rounds

30/24 Cal. Row
20 Push Press (95/65)

Dre StrohmComment
4/01/2019

Strength

Front Squat (5x1 @85%)

Every 1:15

Metcon (2 Rounds for time)

24-21-18
OVHS (95/65)
T2B

- rest 3 mins -

24-21-18
Burpee Over Bar
GHD's

- 8 min Time Cap per set -

Dre StrohmComment
3/29/2019

Hidalgo (Time)

For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you've got a 20# vest or body armor, wear it.In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011To learn more about Hidalgo click here

Dre StrohmComment