Author: strikelabs

For Time: 400M Burden Carry Then, 3 Rounds of:15 Thrusters15 Burpees 400M Burden Carry Then, 6 Min AMRAP:6 Back Rack Walking Lunge6 Front to Back Push Press6 Front Rack Walking Lunge6 Bent Over Row 400M Burden Carry Then:10 Burpees30 Snatch10 Burpees30 Clean and Press10 Burpees 400M Burden Carry Then:30 Bear Complex* *Every Time You Rest,…

You can find the @URBruteForce #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.

A. 6x800m Interval (rest 2 minutes between intervals) Then, 3 Rounds for Time: 10 Banded Glute Bridges10 45lb Jumping Lunges B. 3-3-3-3-3 Weighted Dips.

A. 3-3-3 Front Squat.  Working sets @ 75-85% 1RM. B. 16 Minute AMRAP: 10 Sandbag Deadlift10 Sandbag Snatch20 Lunges (10 each leg)6 Over the Bag Burpees RX: 70/50 lb Sandbag

A. “Helen” 3 Rounds for Time: 400m Run21 KB Swings (1.5/1 pood)12 Pull-ups B. 3-3-3-3-3 Weighted Pull-ups

A. “Grace” For Time: 30 Clean and Jerks B. 3-3-3-3 Cleans

You can find the @URBruteForce #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.

A. 21-15-9 Reps for Time: KB Swings (2/1.5 Pood)Pull-upsDipsSingle Arm KB Snatch (1.5/1 Pood) B. 3-3-3-3-3 Weighted Pull-ups

A. 4-4-4 Clean B. 12 Minute AMRAP: 2 Bear Complex8 Sandbag Over the Shoulder12 Toes to Bar RX: 70/50lb Sandbag

A. 18 Minute AMRAP: 6 Muscle-ups10 BF Burpees12 Bent Over Rows14 Box Jumps RX: 70/50lb Sandbag B. 3-3-3-3-3 Weighted Dips