2/22/19

Nate (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here

Dre StrohmComment
2/21/19

Strength

Bench Press (5x1 @80%)

Every 1:15

Metcon (Time)

Ski Erg

10x500m

1:00 b/t

Dre StrohmComment
2/20/19

Strength

Deadlift (5x1 @80%)

Every 1:15

Metcon (Time)

For Time:
30-20-10
Weighted GHD's (20/14)
OVHS (95/65)

Dre StrohmComment
2/19/19

Strength

Shoulder Press (5x1 @80%)

Every 1:15

Metcon (3 Rounds for reps)

3 sets

AMRAP 5:00

10 Lateral burpee over bar
5 Power Cleans

Rest 3:00 b/t

set 1-155/105
set 2-185/125
set 3-205/135

Dre StrohmComment
2/18/19

Strength

Front Squat (5x1 @80%)

Every 1:15

Metcon (5 Rounds for time)

5 rounds (every 4 mins)

25 wallball w/ 20#
15 burpee BJO 30"

Dre StrohmComment
2/15/2019

Lumberjack 20 (Time)

20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
 Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#

Run 400m

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click here

Dre StrohmComment
2/14/2019

Strength

Bench Press (5x3 @75%)

Every 90 secs

Metcon (Time)

Teams of 2

Partner 1 - 2000m Row
Partner 2 - 20 Thrusters (95/65)

- Switch when 20 thrusters are complete, continue to alternate until 2000m is obtained. -

Dre StrohmComment
2/13/2019

Strength

Deadlift (5x3 @75%)

Every 90 secs

Metcon (3 Rounds for time)

2 rounds

25/20 Cal Assault Bike
20 Pull Ups

Rest 3:00

2 rounds

20/15 Cal Assault Bike
15 Chest to Bar

Rest 3:00

2 Rounds

15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)

7 min Time Cap (each)

Dre StrohmComment
2/12/2019

Strength

Shoulder Press (5x3 @75%)

Every 90 secs

Metcon (AMRAP - Reps)

AMRAP 8:00

3, 3... 6, 6... 9, 9...

Clean and Jerk 135/95
Lateral Burpee over Bar

- Rest 4 mins -

Metcon (AMRAP - Reps)

AMRAP 6:00

3, 3... 6, 6... 9, 9...

Clean and Jerk 135/95
Lateral Burpee over Bar

- Rest 3 minutes -

Metcon (AMRAP - Reps)

AMRAP 4:00

3, 3... 6, 6... 9, 9...

Clean and Jerk 135/95
Lateral Burpee over Bar

Dre Strohm Comment
2/11/2019

Strenght

Front Squat (5x3 @75%)

Every 90 secs

Metcon (2 Rounds for time)

50 GHD Sit Up
50 HSPU
50 Toes to Bar

Rest 5:00

50 Toes to Bar
50 HSPU
50 GHD Sit Up

12 min Time Cap (each)

Dre StrohmComment
2/07/2019

Strength

Bench Press (5x5 @70%)

Every 2 mins

Metcon (3 Rounds for time)

3 rounds

30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)

rest 3:00

3 rounds

24 Push Press 95/65
24 Step Back Lunge Steps

rest 3:00

3 rounds

18 Push Press 115/75
18 Step Back Lunge Steps7 min Time Cap (each)

Dre StrohmComment
2/06/2019

Strength

Deadlift (5x5 @70%)

Every 2 mins

Metcon (3 Rounds for time)

3 Sets

200m run
15 toes to bar
200m run
15 toes to bar
200m run
15 toes to bar
200m run

Rest 3:00 b/t sets

Dre Strohm Comment
2/05/2019

Strength

Shoulder Press (5x5 @70%)

Every 2 mins

Metcon (6 Rounds for time)

6 sets

15 Cal Assault Bike
12 Lateral Burpee over Bar
9 Clean and Jerk

Set 1/2-135 rest :90 b/t
Set 3/4-155 rest 2:00 b/t
Set 5/6-185 rest 2:30 b/t

Dre StrohmComment
2/04/2019

Strenght

Front Squat (5x5 @70%)

Every 2 mins

Metcon (Time)

4 rounds

20/15 cal ski
20 GHD Sit Up
20/15 Deficit Push Ups (4in/2in)

- 20 min Time Cap -

Dre StrohmComment
1/31/2019

Strength

Bench Press (5 RM)

10 mins

Metcon (2 Rounds for time)

21-15-9

Power Snatch 115/75
Lateral Burpee over Bar

rest 3:00

9-15-21

Lateral Burpee over bar
Power Snatch 115/75

7 min Time Cap (each)

Dre StrohmComment
1/30/2019

Strength

Deadlift (5 RM)

10 mins

Metcon (Time)

Teams of 2

3rds
2000m Ski
- Switch every 200m -

* Rest 2 mins b/t rds *

Dre StrohmComment
1/29/2019

Strength

Shoulder Press (5 RM)

10 mins

Metcon (3 Rounds for reps)

3 sets

AMRAP 5

10 Step Back Lunge Steps (back rack)
10 Hang Power Clean 115/75#

rest 1:00 b/t

Dre StrohmComment
1/28/2019

Strength

Front Squat (5 RM)

10 mins

Metcon (Time)

For Time:

75/60 Cal Standing Bike
50 GHD Sit Up
25 Bar Muscle Up (burpee pull up)
50 GHD Sit Up
75/60 cal Standing Bike

20 min Time Cap:

Dre StrohmComment