Author: strikelabs
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WOD – 3 Jul 18
A. 75 Brute Ball Over the Shoulder Accomplish 30 sec Static Holder Every 25 reps RX: 150/100# Scaled: 70/50# *Use a Sandbag if you don’t have a Brute Ball B. 2 Push Press every 2 minutes for 10 minutes @ 90% 1RM
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BF Sandbag Mile Prep – 29 Jun 18
15-9-5 of: Front Squat Push Press Then Run 400m, then 15-9-5 of: Thrusters Plank Pull-throughs Then Run 400m, then: 15-9-5 of: Shoulder Slams Back Squats Then Run 400m
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WOD – 26 Jun 18
A. 10 min AMRAP: 100m Waiter Walk (35/25# Kettlebell) 4 Bear Complex (70/50# Sandbag) 10m Handstand Walk 16 Pull-ups B. 4 x 5 Shoulder Press @ 80% 1 RM
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Front Squat Demo
The front squat is a foundational movement in unstable load/odd object functional training. When performing the front squat, keep these point of performance in mind (use them like a checklist): Send your hips back and down Keep your chest up and elbows high Descend until the hip crease is below the plane of the knees…
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Brute Force Sandbag Mile Prep #6 – 25 Jun 18
A. Sandbag Grinder: 10 Movements//20 reps each – Back Squats – Push Press – Lateral Hops over bag – Shoulder Squats (10 each side) – Hang Cleans – Push-up + Drag (10 each side) – Alt Lunge (back rack hold) – Shoulder Up and Overs (10 each side) – Sandbag Sit-up + Press – Sandbag…
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Brute Force REDWOD – 22 Jun 18
You can find the #REDWOD on our Instagram/Facebook/Twitter @strikelabs. REDWOD will be posted Friday morning.
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WOD – 21 Jun 18
A. E2MOM for 20 Min: 6 Clean and Press (135/95) 16 Single Arm KB Swings (45/35) 30 sec Brute Ball Hold (150/100) B. Find your Push Press 1RM
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WOD – 19 Jun 18
A. 18 Min AMRAP: 200m Weighted Carry 10 Pull-ups 10 Ring Dips 10 Ring Rows 10 Sandbag Snatch RX: 70/50 Wear a 20lb Vest B. 3 x Max Reps Handstand Push-up
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