Author: strikelabs

A. 4 Rounds for Time: 4 Bar Muscle Ups 8 Sandbag Over the Shoulder 16 Push-ups 24 Weighted Lunges RX: 70/50 Sandbag B. 5-5-5-5-5 Weighted Pull-ups

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

A. 3-3-3-3-3 Front Squat.  Work to 85% 1RM. B. Complete 15 cycles of the following Bear Complex: Clean Front Squat Push Press Back Squat Push Press Complete 15 Burpees after every 5 Bear complex. Wear a weigh vest. RX: 120/90 lb Sandbag 20/14 lb Weight Vest

A. 12 Minute AMRAP: 10 Shoulder Slams 50 Double Unders 15 Box- Jumps (24″ BOX) B. 7-5-3 Wave, Push Press.  Start at 60% 1 RM.

A. For Time: Run 5K B 5-5-5-5-5 Weighted Dips

A. 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb. 20 minute time cap. B. 5-4-3 Wave Clean.  Start at 70% 1RM.

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

A. 3-3-3-3-3 Front Squat.  Work to 85% 1RM. B. KB Flow (30 secs Work/20 secs Rest): Clean Goblet Squat Single Arm Snatch Left Single Arm Snatch Right Complete 12 Rounds RX: 53/35 lb KB

A. 5-5-5-5-5 Deadlift.  Work to 80% 1RM. B. 3 Rounds for Time: 10 Single Leg KB Deadlift (70/50)(Each Leg) 15 Upright Rows 20 Sandbag Shoulder to Shoulder RX: 70/50 lb Sandbag

A. 16 minute AMRAP: 10 Thrusters 10 Back Squats 10 Sandbag Get-ups B. 3-3-3-3-3 Weighted Pull-ups