Category: Blog

A. 26-21-18 Reps for Time: Sandbag Deadlift Sandbag Back Squats Over the Bag Lateral Hops Sit-ups RX: 70/50 B. 5-4-3 Wave Deadlift. Start at 60% 1RM.

A. 3-3-3-3-3 Push Press. Work up to today’s 3 RM. B. 4 min AMRAP: 10 Front Rack Squats 10 Shoulder Slams Rest for 2 minutes, then: 4 min AMRAP: 10 Clean and Press 10 Bent Over Row RX: 70/50 lbs

A. 5 Rounds for Time: Run 400m 4 Deadlift (225/185 lbs) 6 Strict Pull-ups 10 Toes to Bar B. 3-3-3-3-3 Weighted Pull-ups

A. 5-4-3-2-1 Back Squat B. 10 min AMRAP: 20 KB Swings (53/35) 10 Sandbag Power Cleans 10 Front Squats RX: 70/50 lb Sandbag

Register for the Brute Force mile here. Support a great charity in RWB. Find out what they are about here. 50 bag facing Burpees Then… 400m Burden Run Then… 10 rounds of: 3 push-up bag drags 4 high pulls 5 front squats Then… 800m Burden Run Then… 1-2-3-4-5-6-7-8-9-10 Rep Rounds of: Bear Complex Brute Force…

5 Sets: 3 Deadlift at 60-65% 1RM 3 Strict Pull-ups Rest 2-3 Minutes between sets. Finish with a set of max reps deadlift immediately followed by max rep strict pull-ups. Workout from @primal.swoldier

A. 5-4-3-2-1 Front Squat.  Start @70% 1RM. B. 21-15-9 for Time: Sandbag Thrusters Front Rack Lunges Box Jumps (24/20) RX:70/50lb Sandbag .

A. “HOTSHOTS 19” 6 Rounds for Time: 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400 meter Run B. 5-5-5 Clean.  Work to today’s 5RM. .

A. 5-4-3 Wave Back Squat.  Start @60% 1RM. B. For Time: 20 Brute Force Burpees 200m Burden Carry 40 Push-up Pull-unders 30 Shoulder Slams 20 Squats 200m Burden Carry 20 Over the Bag Burpees RX:70/50 lb Bag .

A. 5 Rounds (40 secs Work, 20 secs Rest): Single Arm Bent Over Row Right Single Arm KB Clean Right Single Arm KB Snatch Right Single Arm Bent Over Row Left Single Arm KB Clean Left Single Arm KB Snatch Left RX: 1.5/1 pood KB *KB flow from @primal.swoledier B. 5-4-3-2-1 Push Press. Start @…