Author: strikelabs

A. 4 Rounds for Time: Run 100m 15 Pull-ups 10 Single Leg Squats B. 5-4-3-2-1 Back Squat. Start at 80% 1RM.

A. 3-2-1 Wave, Shoulder Press. Start at 70% 1RM. B. 8 min AMRAP: 4 Muscle-ups 8 Clean and Press 12 Push-ups RX: 50/30lb Sandbag

3 Rounds for Time: 400m Run 20 Brute Force Burpees 15 Back Squats 20 Shoulder to Shoulder 50m Farmer Carry RX: 70/50lb Sandbag

Rest Day! Have a very Merry Christmas!

A. 5-4-3-2-1 Front Squat. Start @ 80% 1RM. B. 21-15-9: Clean and Press Over the Shoulder RX: 70/50lb Sandbag

12 Days of Christmas Brute Force Style 1 Thruster 2 High Pulls 3 Push-ups 4 Lateral Hops 5 Brute Force Burpees 6 Front Rack Lunge 7 Bag Swings 8 Bear Hug Squats 9 Ground to Shoulder 10 Back Squat 11 Shoulder to Shoulder 12 Get ups RX: 70/50 lb Sandbag Workout performed just like the…

50 Sandbag Getups RX: 70/50 lb Sandbag

A. 3-2-1 Wave, Deadlift. Start at 80% 1 RM. B. 21-15-9-6-3 for Time: Pull-ups Front Rack Lunges (L/R = 2) Finish with 20 Sandbag Sit-ups RX: 50/30 lb Sandbag

A. 3-2-1 Wave, Back Squat. Start at 80% 1 RM. B. 12 min AMRAP: 8 KB Swings (70/53 lb) 10 Sandbag Clean and Press 12 Box Jumps RX: 70/50 lb Sandbag