strike labs

Author: strikelabs

  • WOD – 8 Jul 19

    WOD – 8 Jul 19

    —

    by

    strikelabs
    in

    A. 5-4-3-2-1 Back Squat B. 10 min AMRAP: 20 KB Swings (53/35) 10 Sandbag Power Cleans 10 Front Squats RX: 70/50 lb Sandbag

  • “Brute Force Mile” – 4 Jul 19

    “Brute Force Mile” – 4 Jul 19

    —

    by

    strikelabs
    in

    Register for the Brute Force mile here. Support a great charity in RWB. Find out what they are about here. 50 bag facing Burpees Then… 400m Burden Run Then… 10 rounds of: 3 push-up bag drags 4 high pulls 5 front squats Then… 800m Burden Run Then… 1-2-3-4-5-6-7-8-9-10 Rep Rounds of: Bear Complex Brute Force…

  • WOD – 3 Jul 19

    WOD – 3 Jul 19

    —

    by

    strikelabs
    in

    5 Sets: 3 Deadlift at 60-65% 1RM 3 Strict Pull-ups Rest 2-3 Minutes between sets. Finish with a set of max reps deadlift immediately followed by max rep strict pull-ups. Workout from @primal.swoldier

  • WOD – 2 Jul 19

    WOD – 2 Jul 19

    —

    by

    strikelabs
    in

    A. 5-4-3-2-1 Front Squat.  Start @70% 1RM. B. 21-15-9 for Time: Sandbag Thrusters Front Rack Lunges Box Jumps (24/20) RX:70/50lb Sandbag .

  • “HotShots 19” – 1 Jul 19

    “HotShots 19” – 1 Jul 19

    —

    by

    strikelabs
    in

    A. “HOTSHOTS 19” 6 Rounds for Time: 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400 meter Run B. 5-5-5 Clean.  Work to today’s 5RM. .

  • WOD – 25 Jun 19

    WOD – 25 Jun 19

    —

    by

    strikelabs
    in

    A. 5-4-3 Wave Back Squat.  Start @60% 1RM. B. For Time: 20 Brute Force Burpees 200m Burden Carry 40 Push-up Pull-unders 30 Shoulder Slams 20 Squats 200m Burden Carry 20 Over the Bag Burpees RX:70/50 lb Bag .

  • WOD – 24 Jun 19

    WOD – 24 Jun 19

    —

    by

    strikelabs
    in

    A. 5 Rounds (40 secs Work, 20 secs Rest): Single Arm Bent Over Row Right Single Arm KB Clean Right Single Arm KB Snatch Right Single Arm Bent Over Row Left Single Arm KB Clean Left Single Arm KB Snatch Left RX: 1.5/1 pood KB *KB flow from @primal.swoledier B. 5-4-3-2-1 Push Press. Start @…

  • Brute Force REDWOD – 21 Jun 19

    Brute Force REDWOD – 21 Jun 19

    —

    by

    strikelabs
    in

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • “Half Murph” – 20 Jun 19

    “Half Murph” – 20 Jun 19

    —

    by

    strikelabs
    in

    A. 3-3-3-3-3 Shoulder Press.  Work to a heavy 3 RM. B. Half Murph For time: 1/2 Mile Run 50 Pullups 100 Pushups 150 Squats 1/2 Mile Run Wear a 20lb vest

  • WOD – 19 Jun 19

    WOD – 19 Jun 19

    —

    by

    strikelabs
    in

    A. 4 Rounds for Time: 10 Push-up Pull-unders 12 Over the Bag Burpees 14 KB Swings (1.5/1 pood) 200m Farmers Carry (1.5/1 pood) RX: 70/50 lb Sandbag B. 5-5-5-5-5 Weighted Dips