Author: strikelabs

A. 3-3-3 Deadlift.  All sets at 75-80% 1RM. 3-3-3 Back Squat. All sets at 75-80% 1RM. B. 30-20-10 Reps for Time: Shoulder SlamsFront SquatsPush Press

A. Run 5K. Then, 3 Rounds: 10 Weighted Glute Bridge10 Jumping Squats B. 3-3-3-3-3 Weighted Dips

A. 3-3-3 Deadlift.  All sets at 75-80% 1RM. 3-3-3 Front Squat. All sets at 75-80% 1RM. B. 16 Min EMOM: Even Minutes: 2 Squat Cleans @ 155lb Odd Minutes: 3 Muscle Ups10 Push-ups

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

A. 4 Rounds for Time: Run 400m8 Strict Pull-ups12 Weighted Sit-ups16 SB Clean and Press RX: 70/50 lb Sandbag B. 3-3-3-3-3 Weighted Dips

A. EMOM for 20 Minutes: Even Minutes:6 Single Arm KB Snatch Odd Minutes:2 Muscle Ups10 Push-ups RX: 53/30lb KB B. 3-3-3 Deadlift.  All sets at 75-80% 1RM.

A. Run 5K 3 Rounds for Time: 15 Jump Squats10 Weighted Glute Bridge RX: 70/50 lb Sandbag B. 3-3-3-3-3 Weighted Pull-ups 

A. 3-3-3 Back Squat.  All sets at 75-80% 1RM. 3-3-3 Deadlift.  All sets at 75-80% 1RM. B. 10 Minute AMRAP: 10 Sandbag Over the Shoulder20 BW Squats10 Front Rack Weighted Lunges RX: 70/50 lb Sandbag

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

A. 3-3-3-3 Squat Clean.  All sets at 75-80% 1RM. B. 21-15-9 for time: Squat CleanDeadliftBack Squat