6/13/2019

Metcon (Time)

For Time:
21 Power Snatch (95/65)
1500m Bike Erg
42 OVHS (95/65)
1500m Bike Erg
63 Deadlifts (95/65)
1500m Bike Erg

Strength

Alternating Single Arm Dumbbell Bench

Alternating Single Arm Dumbbell Bent Over Row

Dre Strohm Comment
6/12/2019

Strength

Deficit Deadlifts (7x3 @82.5%)

Standing on a 2" riser12 mins

Metcon (Time)

Teams of 2
80 Cal. Assault Bike
120 Wall Balls (20/14)
60 Cal. AB
100 Wall Balls
40 Cal. AB
80 Wall Balls

Dre StrohmComment
6/11/2019

Strength

Split Jerk (1x1)

12 mins of practice, work on footwork.

Metcon (AMRAP - Reps)

12min Amrap
1000m/750m Ski Erg
30 Burpee to Bar (6in)
Max T2B

Dre StrohmComment
6/10/2019

Strength/Metcon

Power Clean (5 reps Every min (5 mins))

Light Weight (touch and go)

Rest 1 min

Power Clean (3 reps Every min (5 mins))

Moderate Weight (touch and go)

Rest 1 min

Power Clean (1 reps Every 30 secs (5 mins))

Heavy Weight

Rest 1 min

Power Clean (5 reps Every min (5 mins))

Light Weight (same weight you started with)

Metcon (Time)

2000m Max Effort Bike Erg

Dre StrohmComment
6/6/2019

Metcon (Time)

Teams of 2
100 Cal. Row
75 Syncro Wall Balls (20/14)
50 SHSPU
25 Sand Bag Cleans (150/100)

Strength

Dumbbell Bench (5x10)

5 sets of 10 repsSingle Arm , Alternate arms each rep.

Bent Over Row (5 sets of 10 reps)

Single Arm Dumbbell

Dre StrohmComment
6/5/2019

Strength

Deficit Deadlifts

6x4 @77.5%

Standing on a 2" riser12 mins

Metcon (AMRAP - Rounds and Reps)

15 min Amrap
12 Power Cleans (95/65)
12 Box Jump Overs (24/20)
12 Push Ups

Dre StrohmComment
6/4/2019

Strength

Split Jerk (1x1)

12 mins of practice, work on footwork.

Metcon (Time)

For Time:
50/40 Cal. Assault Bike
50 Burpee Pull Ups

Dre StrohmComment
6/3/2019

Strength

3 position snatch (5x1)

1 snatch from the floor+1 snatch from the hang+1 snatch from the high hang

5 sets
Metcon (Time)

For Time:
30-20-10
GHD's
Thrusters (95/65)

Dre StrohmComment
5/30/2019

Metcon (Time)

For Time:
500m Row
40 Wall Balls (20/14)
1000m Row
80 Wall Balls (20/14)
500m Row
40 Wall Balls (20/14)

25 min Time Cap

Strength

Dumbbell Bench (5x10)

5 sets of 10 repsSingle Arm , Alternate arms each rep.

5/29/2019

Strength

Deficit Deadlifts (5x5 @75%)

Standing on a 2" riser12 mins

Metcon (Time)

Teams of 2
1 Mile Sled Push (45/25)

Dre StrohmComment
5/28/2019

Strength

Push Jerk (7x3)

Every 90 secs , use the same weight for all 7 sets.

Metcon (Time)

For Time:
20 Power Snatch (115/75)
1000m Bike Erg
20 Power Snatch (115/75)

Dre StrohmComment
5/27/2019

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run


If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Dre StrohmComment
5/23/2019

Metcon (Time)

For Time:
100 cal row
80 wall ball, 20 / 14 lb.
60 GHD
40 box jump over, 24" / 20"
96’ Overhead walking lunge double KB, 53 / 35 lb.

25 min Time Cap:

Strength

Dumbbell Bench (5x10)

5 sets of 10 reps

Single Arm , Alternate arms each rep.

Dre StrohmComment
5/22/2019

Strength

Deficit Deadlifts

(7x1 @82.5%-87.5%)

Standing on a 2" riser

Metcon (Time)

For Time:
40/30 Cal. Assault Bike
200m Sand Bag Carry (150/100)
40/30 Cal. Assault Bike

Dre Strohm Comment
5/21/2019

Strength

Push Jerk (10x1)

2 sec pause (Dip)+ 2 sec pause (catch)

Metcon (Time)

Teams of 2
21-15-9
Syncro Front Squats (165/115)
Syncro Burpee Pull Up

Dre Strohm Comment
5/20/2019

Strength

5 sets
1 Squat Clean + Hang Squat Clean + High Hang Squat Clean

Metcon (Time)

For Time:
1500m Bike Erg
15 Sand Bag Cleans (150/100)
1500m Bike Erg
12 Sand Bag Cleans (150/100)
1500m Bike Erg
9 Sand Bag Cleans (150/100)

20 min Time Cap

Dre StrohmComment