Author: strikelabs

A. 4-4-4 Back Squat.  All sets @ 75-85% 1RM. B. 18 Minute EMOM: Even Minutes:2 Squat Cleans @ 155 lbs Odd Minutes:8 SB Push Press RX: 70/50lb Sandbag

A. 14 Minute AMRAP: 6 Muscle Ups8 Weighted Lunges12 BW Squats16 Push-ups RX: 70/50lb Sandbag B. 3-3-3-3-3 Weighted Dips

A. 3-3-3 Front Squat.  All reps at 75-85% 1RM. 2-2-2 Squat Clean.  All reps at 80-85% 1RM. B. 6 Rounds for Time: Run 200m3 Bear Complex3 BF Burpees6 Hang Power Cleans15 Push-ups RX: 70/50lb Sandbag

A. 5-5-5-5-5 Weighted Pull-ups. B. Run 800m, then: 3 Rounds of: 4 Muscle-ups12 Hand Release Push-ups14 Back Squat Then, Run 400m. Wear a 20 lb Vest

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

A. 3-3-3 Deadlift @ 75-80% 1RM. 4-4-4 Back Squat @ 75-80% of 1RM. B. 15 Minute AMRAP: 4 Deadlift @ 315lb10 Front Squat12 Clean and Press6 SB Over the Shoulder

A. 3-3-3 Shoulder Press @ 75-80% 1RM. B. Run 4 Miles. 3 Rounds for Time: 15 Weighted Glute Bridge10 Weighted Jump Squat

A. 4-4-4 Back Squat @ 75-80% of 1RM. 2-2-2 Squat Clean @ 80-85% of 1RM. B. 2 Rounds for Time: 20 SB Snatch40 Front Squat60 Sit-ups800m Burden Carry

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

A. 3-3-3-3-3 Weighted Pull-ups. B. 20 Minute AMRAP: Run 400m14 Pull-ups16 Single Arm KB Cleans18 Weighted SB Situps