8/14/2019

Metcon (10 Rounds for time)

Every 3 mins (10 rds)
15/12 Cal. Assault Bike
5 Sand Bag Cleans (150/100)

*Record each rd

Dre StrohmComment
8/13/2019

Strength

Back Rack Lunge (5x10)

Every 2 mins at a moderate weight

Metcon (Time)

3 rds
21 T2B
15 Burpee to Bar
9 Thrusters (135/95)

Dre Strohm Comment
8/12/2019

Strength

Squat Clean and Jerk (5x1)

5 sets
2 Squat Cleans + 1 Jerk
* Work up to a moderate weight *

Metcon (Time)

For Time:
100/80 Cal. Row
1000m Run (Assault Runner)

Dre Strohm Comment
8/09/2019

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here

Dre StrohmComment
8/8/2019

Strength

Bench Press (5x5)

Every 2 mins, Add weight each set

Metcon (Weight)

12 min Amrap
500m Bike Erg
30 Yard Sled Push (45/25)

*Every round add 1 plate
Men - 45lb plate Women - 25lb

Dre StrohmComment
8/7/2019

Metcon (10 Rounds for time)

Every 3 mins (10 rds)
12 Power Snatch (95/65)
12 Bar Facing Burpees

*Record each rd*

Dre StrohmComment
8/06/2019

Front Squat (5x5)

Every 2 mins, add weight each set

Metcon (Time)

2 rds
400m run
60 Wall Ball (20/14)
400m run
40 Pull Ups

Dre StrohmComment
8/05/2019

Strength

Power Clean (5x5)

Add weight each set. Touch and Go!

Metcon (Time)

For Time:
500m Row
400m Ski
30/24 Cal. Assault Bike
400m Ski
500m Row

Dre StrohmComment
8/02/2019

Johnson (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009To learn more about Johnson click here

Dre StrohmComment
8/01/2019

Metcon (Time)

For Time:
90 Yard Sled Push (2x45/1x45)
60 Shoulder to Overhead (95/65)
30 Burpee Pull Ups (6in/4in)
60 Shoulder to Overhead (95/65)
90 Yard Sled Push (2x45/1x45)

Dre StrohmComment
7/31/2019

Metcon (Time)

Teams of 2

6 rds (each)
21 Wall Balls (20/14)
15 T2B
3 Squat Snatch (185/125)

* You Go, I Go *

Dre StrohmComment
7/29/2019

Metcon

4rds
20 Burpee Box Jump Overs (24/20)
10 Sand Bag Cleans (150/100)

- rest 3 mins b/t rds -

Dre StrohmComment
7/26/2019

Metcon (Time)

Teams of 2

400m Run (Together)
40 Power Snatches (135/95)
400m Run
30 Power Snatches (155/105)
400m Run
20 Power Snatches (185/125)
400m Run
10 Power Snatches (205/135)
400m Run

Dre StrohmComment
7/25/2019

Skill Work

Rope Climbs

Metcon (Time)

"Michelle"

For Time:
Tabata (20 secs on/10 secs rest)
100 Back Squats (95/65)

- Straight into -

"Annie"
50-40-30-20-10
Double Unders
Abmat Sit ups

Dre StrohmComment
7/23/2019

Skill Work

Kipping HSPU

Metcon (Time)

4 Rounds
25/20 Cal. Assault Bike
25 Yard DB Lunge Walk (60s/40s)*

* DB's can sit anywhere on shoulders *

Dre StrohmComment
7/19/2019

Gator (Time)

8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-upsIn honor of U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008To learn more about Gator click here

Dre StrohmComment
7/18/2019

Metcon (Time)

4 Rds
25 Dumbbell Push Press (50/35)
100ft DB Lunge Walk (50/35)

Strength

Dumbbell Bench (5x10)

-Single Arm , Alternate arms each rep.

Bent Over Row (5x10)

-Single Arm , Alternate arms each rep

Dre StrohmComment