Author: strikelabs

A. Run 3-5 Miles. Then, 3 Rounds:15 Weighted Glute Bridge15 Box Jumps B. 5-5-5-5-5 Weighted Pull-ups.

A. 18 Min AMRAP: Run 200m10 Power Clean6 Snatch20 Push-ups12 Toes to Bar RX: 70/50lb Sandbag B. 4-4-4 Back Squat.  All sets at 75-80% 1RM.

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

A. 16 Min AMRAP: 6 Muscle-ups10 Push Press12 Bear Complex B. 3-3-3-3-3 Weighted Pull-ups

A. 4-4-4 Deadlift.  All sets at 75-80% 1RM. B. For Time: 3 Rounds: 15 Deadlifts15 Back Squats 3 Rounds: 12 Hang Power Cleans12 Lateral Hops over the Bag 3 Rounds:9 Burpees9 Front Squats RX:70/50lb Sandbag

A. Run 4 Miles. Then, 3 rounds: 15 Toes to Bar15 Jump Squats B. 3-3-3-3-3 Weighted Dips

A. 4 Rounds for Time: 12 Sandbag Slams12 Lunges12 Thrusters200m Burden Carry RX: 70/50lb Sandbag B. 5-4-3-2-1 Overhead Squat.  Work to today’s 1RM.

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

A. 12 Minute AMRAP: 14 Push-up Pull-unders12 Thrusters10 Over the Bag Burpees8 Sandbag Weighted Sit-ups RX: 70/50lb Sandbag B. 3-3-3-3 Front Squat.  All sets @ 80-85% 1RM.

A. 5-5-5 Shoulder Press.  All sets at 70-75% 1RM. B. 15-12-9 reps for Time: Pull-upsPush-upsFront Squats RX: 70/50lb SandbagRun 400m between sets. Wear a 20lb Vest