10/18/2018

Strength

Shoulder Press (5x5 @40-50%)

Banded
(light resistance)

Metcon (Time)

Teams of 2
10 rds (each)
15/10 Cal. Assault Bike

1:1

20 min Time Cap

Dre Strohm Comment
10/17/2018

Strength

Hang Power Snatch (1 muscle snatch + 3 Hang Power Snatch)

5x1
10 mins

Metcon (Time)

For Time:
1000m Ski
75 Push ups
50 Pull Ups

15 min Time Cap

Dre Strohm Comments
10/16/2018

Strength

Back Squat (5x5 @40-50%)

Banded (Light resistance)

Metcon (AMRAP - Rounds and Reps)

10 min Amrap
10/8 Cal. Bike Erg
4-8-12-16-20 . . .
Air Squats

Dre Strohm Comments
10/15/2018

5 Rounds
5 Minutes:
10 Power Cleans (135/95)
100 Double-Unders
10 Power Cleans (135/95)
Max Calorie Row
— Rest 2:00 —

*Score is amount of total calories*

Dre Strohm Comments
10/11/2018

Metcon:

Teams of 2
5 Rds
60 Cal. Assault Bike
40 Burpee Box Jump Overs (24/20)
20 Power Snatch (155/105)

-Split reps as needed-

Dre Strohm Comments
10/10/2018

Strength

Back Squat (5x5 @40-50%)

Banded (Light resistance)

Metcon (Time)

For Time:
500m Row
50 DB Cleans (50s/35s)
50 DB Squats (50s/35s)
50 DB Shoulder to OVH (50s/35s)
500m Row20 min Time Cap:

Dre Strohm Comment
10/08/2018

Strength

Shoulder Press (5x5 @40-50%)

Banded
(light resistance)

Metcon (Time)

For Time:
50-40-30-20-10
Wall Balls (20/14)
Cal. Bike Erg

20 min Time Cap

Dre Strohm Comments
10/04/2018

Strength

Shoulder Press (5x5 @40-50%)

Banded
(light resistance)

Metcon (Time)

For Time:
30-20-10
Cal. Row
Deadlift (185/125)

Dre Strohm Comments
10/03/2018

Strength

Snatch Push Press + OVHS (5x 3 Snatch Push Press + 2 OVHS)

12 mins

Metcon (AMRAP - Rounds and Reps)

Teams of 3.
Amrap 15 mins
15 Yard Sled Push (4x45/3x45)
15 Air Squats

(1:2)

Dre Strohm Comments
10/02/2018

Strength

Back Squat (5x5 @40-50%)

Banded (Light resistance)

Metcon (AMRAP - Rounds and Reps)

10 min Amrap
40 Double Unders
10 Burpee To Bar

Dre Strohm Comments
09/27/2018

Metcon

2 rounds:
30/20 Cal. Row
30 GHD's
30/20 Cal. Bike Erg
30 Pull Ups
30/20 Cal. Ski
30 Box Jump Overs (24/20)

Rest 5 mins b/t rds

Dre Strohm Comments
09/26/2018

Strength

Front Squat (3x10 (60-70%))

Every 2 mins

Metcon (AMRAP - Rounds and Reps)

8 min Amrap
10/8 Cal. Bike
10 Burpees

Dre Strohm Comments
09/25/2018

Strength

3 position Power Clean (5x 1)

Power Clean+Hang power Clean+High Hang Power Clean

Every 2 mins for 5 sets

Metcon (Time)

Teams of 2
60 Handstand Push Ups
80 Yard Sled Push (4x45/3x45)
100  KB Swings (70/53)
80 Yard Sled Push
60 Hand Stand Push Ups20 min Time Cap:

Dre Strohm Comments
09/24/2018

Strength

Shoulder Press (3x10 (60-70%))

Every 2 mins

Metcon (Time)

5 Rds
20 Cal. Bike Erg
20 T2B

16 min Time Cap:

Dre Strohm Comments