1/15/2019

Strength

Shoulder Press (1 RM)

10 mins

Metcon (Time)

Every 2 mins (10 rds)
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)

Dre Strohm Comment
1/11/2019

Metcon (Time)

Teams of 2

120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 BBJO (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups

Dre Strohm Comments
1/10/2019

3 rounds

21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)

Rest 10:00

3 rounds

21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95

*10:00 Time Cap for both workouts *

Dre StrohmComment
1/09/2019

Metcon (3 Rounds for time)

3 sets

40 cal row
20 burpee box jump over (24/20)
40 Toes to Bar
20 Push Press (115/85)

rest 3:00 b/t sets

Dre StrohmComment
1/08/2019

Metcon (2 Rounds for reps)

AMRAP 8

100 Double Under
20 Power Clean

rest 4:00

AMRAP 8

100 Double Under
20 Power Clean

*increase weight every round, and start second AMRAP where you finished the first(135/95, 155/105, 185/125, 205/135, 225/145) *

Dre StrohmComment
1/07/2019

Metcon (5 Rounds for time)

5 sets

25 Cal Standing Bike
50 Air Squat
150’ walking lunge

rest 3:00 b/t

Dre StrohmComment
1/03/2019

Metcon (3 Rounds for time)

3 sets

"Fran "

21-15-9

Thrusters 95/65
Pull Ups

*start second set at 12:00

*scale weight and reps to finish sub 4:00

Dre StrohmComment
1/04/2019

Metcon (Time)

For Time:

150/120 Cal. Assault Bike
- Every 2 mins -
10 Pull Ups
15 Push Ups
20 Air Squats

* continue until the amount of calories is complete *

Dre Strohm Comment
1/02/2019

Metcon (3 Rounds for time)

3 sets

30 GHD Sit Up
30 Dumbbell Snatch 50/35
30 Toes to Bar
30 Dumbbell Snatch 50/35

Rest 3:00 b/t sets

Dre StrohmComment
1/1/2019

Metcon (2 Rounds for time)

For Time

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Rest 5:00

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Dre Strohm Comment
12/31/2018

Metcon (3 Rounds for time)

3 rounds

21 Cal Row
21 Shoulder to Overhead 95/65

Rest 3:00

3 rounds

21 Cal Row
15 Shoulder to Overhead 115/75

Rest 3:00

3 rounds

21 Cal Row
9 Shoulder too Overhead 135/95

* 6 min Time Cap for each round *

Dre StrohmComment
12/27/2018

Metcon (Time)

3 rounds

100’ Double Dumbbell Lunge 50/35
25 GHD Sit Up
100’ Double Dumbbell Lunge
25 Toes to Bar

*25:00 Cap

Dre Strohm Comment
12/26/2018

Metcon (Time)

5 Rounds

24 cal standing bike
12 Bench Press 155/105

Rest 5:00

5 rounds

24 Cal Row
12 Dumbbell Squats 50/35

Dre Strohm Comment
12/25/2018

For Time:

100 Burpee
100 Air Squat
100 Sit Up
100 Push up

Accessory Work

3 sets

:45 max reps single leg glute bridge right

:45 glute bridge hold

:45 max reps single leg glute bridge left

:45 glute bridge hold

1:00 rest

Dre Strohm Comment
12/24/2018

Metcon (2 Rounds for time)

Metcon:

2 sets

21-15-9

Toes to Bar
Lateral Burpee over Bar
Push Press 95/65

Rest 5:00 or 1:1* 6 min Time Cap for each round *

Strength:

Front Squat (6x6) 

Dre Strohm Comment
12/19/2018

Metcon:

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. 

Dre StrohmComment