Author: strikelabs
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Ace of Spades – 18 Jun 18
A. 15-12-9: Thrusters Push-ups Pull-unders Over the Shoulders RX: 70/50lb Sandbag B. 5 x 3 Back Squat @ 85% 1RM
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Brute Force REDWOD – 15 Jun 18
You can find the #REDWOD on our Instagram/Facebook/Twitter @strikelabs. REDWOD will be posted Friday morning.
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Demystifying Protein Supplementation
We get this question a lot: “How much protein should I consume and when should I consume it to optimize the work I’m doing in the gym?” This article seeks to convey some simple rules for protein intake. If you are interested in reading the support literature, you can find links at the end. To answer the…
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WOD – 14 Jun 18
A. 21-15-9: Sandbag Power Clean Sandbag Front Squat Pull-ups RX: 70/50lb Sandbag B. 4 x 5 Overhead Squat @ 80% 1RM
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WOD – 13 Jun 18
A. Tabata (8 rounds: 20 secs work, 10 secs rest): Single Arm KB Snatch (Right Arm) Single Arm KB Swing (Left Arm) Single Arm KB Snatch (Left Arm) Single Arm KB Swing (Right Arm) RX: 45/35lb Kettle Bell B. 4 x 3 Shoulder Press @ 85% 1RM
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WOD – 12 Jun 18
A. 4 Rounds for Time: 200m Front Rack Burden Carry 20 Pull-ups 20 Lunges 20 Ring Rows 60sec Bear Hug Hold RX:50/30lb Sandbag B. 3 x 7 Shoulder Press @ 75% 1RM
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5 of Spades – 11 Jun 18
A. AMRAP in 8 mins: 5 Over the Shoulders 10 Thrusters 20 Deadlifts RX: 70/50lbs Sandbag B. 5 x 3 Front Squat @ 85% 1RM
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Brute Force REDWOD – 8 Jun 18
You can find the #REDWOD on our Instagram/Facebook/Twitter @strikelabs. REDWOD will be posted Friday morning.
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WOD – 6 Jun 18
A. 4 Minute AMRAP: 20 Single Arm KB Squats 20 Single Leg Deadlift Rest 90s, then 4 Minute AMRAP: 20 Single Arm KB Snatch 10 Over the Shoulder Rest 90s, then 4 Minute AMRAP: 20 Single Arm Press 20 Burpees B. 5 x 3 Back Squat @ 85% 1RM
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