WODs

  • WOD – 13 Oct 20 (10/12/2020)

    A.

    6 Rounds for Time:

    10 BF Burpees
    20 Sandbag Push-ups
    10 Shoulder Slams

    B.

    3-3-3-3-3 Weighted Dips.

  • WOD – 12 Oct 20 (10/11/2020)

    A.

    2-2-2 Front Squat. All sets @ 80-85% 1RM.

    B.

    18 Minute AMRAP:

    100m Burden Run
    3 Bear Complex
    6 Over the Shoulder
    12 Back Squat

    RX: 70/50 lb Sandbag

  • Brute Force REDWOD – 9 Oct 20 (10/8/2020)

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

  • WOD – 7 Oct 20 (10/6/2020)

    A.

    2-2-2 Clean. All sets @ 80-85% 1RM.

    B.

    10 x 100M Interval
    Rest 30 sec between intervals

    Then, 3 Rounds for Time:
    10 Glute Bridge
    10 Supermans

  • WOD – 6 Oct 20 (10/5/2020)

    A.

    3 Rounds for Time:

    6 Muscle-ups
    6 Turkish Getups
    15 Box Jumps
    40 Push-ups

    B.

    5-5-5-5-5 Weighted Pull-ups.

  • WOD – 5 Oct 20 (10/4/2020)

    A.

    2-2-2 Front Squat. All sets at 80-85% of 1RM.

    B.

    400m Run

    Then, 16 Minute AMRAP:

    20 Single Arm KB Clean
    12 Toes to Bar
    20 Single Arm KB Snatch
    12 Supermans

    Then:

    400m Run

  • WOD – 30 Sep 20 (9/30/2020)

    A.

    14-12-10-12-14 Reps for Time:

    Over the Bag Lateral Jumps
    Front Rack Lunges
    Deadlifts

    B.

    2-2-2 Clean. All sets at 80-85% of 1RM.

  • WOD – 29 Sep 20 (9/28/2020)

    A.

    15 Minute AMRAP:

    Run 400m
    10 Over the Shoulder
    20 Push-ups

    B.

    5-5-5-5-5 Weighted Dips.

  • WOD – 28 Sep 20 (9/27/2020)

    A.

    For Time:

    800m Sprint
    14 Bear Complex
    28 Burpees
    56 Squats

    B.

    2-2-2 Snatch. All sets at 85% 1RM.

  • Brute Force REDWOD – 25 Sep 20 (9/24/2020)

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

  • WOD – 24 Sep 20 (9/23/2020)

    A.

    5 Rounds for Time:

    3 Muscle Ups
    5 BF Burpees
    16 Single Arm KB Clean and Squat
    10 Box Jumps

    RX: 70/50 lb Sandbag, 35/20 lb KB

    B.

    3-3-3-3-3 Weighted Dips..

  • WOD – 23 Sep 20 (9/22/2020)

    A.

    6x800m Run

    Then 3 rounds:

    10 Glute Bridge
    10 Supermans

    B.

    2-2-2 Back Squat. All sets at 80-85% 1RM.

  • WOD – 22 Sep 20 (9/21/2020)

    A.

    20 Minute AMRAP:

    400m Run
    5 Burpees
    10 Strict Pull-ups
    15 Push-up Pull-unders
    6 Sandbag Get-ups

    RX: 70/50 lb Sandbag

    B.

    3-3-3-3-3 Weighted Pull-ups

  • WOD – 21 Sep 20 (9/21/2020)

    A.

    2-2-2 Squat Clean. All set @ 80-85% 1RM.

    B.

    21-15-9 for Time:

    Front Squat
    Power Clean
    Push Press

    RX: 70/50 lb Sandbag

  • WOD – 17 Sep 20 (9/17/2020)

    Run 5k.

  • WOD – 16 Sep 20 (9/15/2020)

    A.

    15 Minute AMRAP:

    Run 200m

    8 Over the Shoulder
    8 Front Squat
    16 Lunges
    8 Back Squat

    B.

    2-2-2 Squat Clean. All reps at 85% 1RM..

  • WOD – 15 Sep 20 (9/15/2020)

    A.

    For time:

    Run 400m, then

    5 Rounds:

    3 Bear Complex
    4 Muscle Ups
    20 Sit-ups
    25 Push-ups

    Then,

    Run 400m

    B.

    3-3-3-3-3 Weighted Dips.

  • WOD – 14 Sep 20 (9/13/2020)

    A.

    Run 5K

    For Time:

    25 Push-ups
    20 Clean and Press
    15 Toes to Bar
    10 Burpees
    15 Toes to Bar
    20 Deadlift
    25 Push-ups

    B.

    2-2-2 Front Squat. All reps at 85% 1RM.

  • WOD – 9 Sep 20 (9/9/2020)

    A.

    10x100m Run.  Rest 30 secs between efforts.

    B.

    3 rounds of:

    20 Single Leg Glute Bridge

    10 Jump Squats

  • “Nasty Girls” – 8 Sep 20 (9/7/2020)

    A.

    “Nasty Girls”

    3 Rounds for Time:

    50 Air Squats
    7 Muscle-ups
    10 Hang Power Cleans

    B.

    5-5-5-5-5 Weighted Pull-ups

  • “Brute Force MILE” – 7 Sep 20 (9/6/2020)

    For Time:

    400M Burden Carry

    Then, 3 Rounds of:
    15 Thrusters
    15 Burpees

    400M Burden Carry

    Then, 6 Min AMRAP:
    6 Back Rack Walking Lunge
    6 Front to Back Push Press
    6 Front Rack Walking Lunge
    6 Bent Over Row

    400M Burden Carry

    Then:
    10 Burpees
    30 Snatch
    10 Burpees
    30 Clean and Press
    10 Burpees

    400M Burden Carry

    Then:
    30 Bear Complex*

    *Every Time You Rest, you must buy back into the workout with 5 Brute Force Burpees

  • Brute Force REDWOD – 4 Sep 20 (9/3/2020)

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

  • WOD – 3 Sep 20 (9/2/2020)

    A.

    6x800m Interval (rest 2 minutes between intervals)

    Then, 3 Rounds for Time:

    10 Banded Glute Bridges
    10 45lb Jumping Lunges

    B.

    3-3-3-3-3 Weighted Dips.

  • WOD – 2 Sep 20 (9/1/2020)

    A.

    3-3-3 Front Squat.  Working sets @ 75-85% 1RM.

    B.

    16 Minute AMRAP:

    10 Sandbag Deadlift
    10 Sandbag Snatch
    20 Lunges (10 each leg)
    6 Over the Bag Burpees

    RX: 70/50 lb Sandbag

  • “Helen” – 1 Sep 20 (8/31/2020)

    A.

    “Helen”

    3 Rounds for Time:

    400m Run
    21 KB Swings (1.5/1 pood)
    12 Pull-ups

    B.

    3-3-3-3-3 Weighted Pull-ups

  • “Grace” – 31 Aug 20 (8/30/2020)

    A.

    “Grace”

    For Time:

    30 Clean and Jerks

    B.

    3-3-3-3 Cleans

  • Brute Force REDWOD – 28 Aug 20 (8/27/2020)

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

  • WOD – 27 Aug 20 (8/26/2020)

    A.

    21-15-9 Reps for Time:

    KB Swings (2/1.5 Pood)
    Pull-ups
    Dips
    Single Arm KB Snatch (1.5/1 Pood)

    B.

    3-3-3-3-3 Weighted Pull-ups

  • WOD – 26 Aug 20 (8/25/2020)

    A.

    4-4-4 Clean

    B.

    12 Minute AMRAP:

    2 Bear Complex
    8 Sandbag Over the Shoulder
    12 Toes to Bar

    RX: 70/50lb Sandbag

  • WOD – 25 Aug 20 (8/24/2020)

    A.

    18 Minute AMRAP:

    6 Muscle-ups
    10 BF Burpees
    12 Bent Over Rows
    14 Box Jumps

    RX: 70/50lb Sandbag

    B.

    3-3-3-3-3 Weighted Dips

  • WOD – 24 Aug 20 (8/23/2020)

    A.

    4-4-4 Back Squat

    B.

    5 Rounds for Time:

    200m Run
    12 Clean and Press
    10 Back Squat
    8 Alt Lunge
    6 Sandbag Situps

    RX: 70/50lb Sandbag

  • WOD – 19 Aug 20 (8/19/2020)

    A.

    3-3-3 Front Squat

    B.

    12 Minute AMRAP:

    6 Back Squat

    8 Burpees

    10 Weighted Lunges

    12 SB Floor Press

    RX: 70/50lb Sandbag

  • WOD – 18 Aug 20 (8/17/2020)

    A.

    4 Rounds for Time:

    Run 400m
    6 Muscle Ups
    10 Push-up Pull-unders
    12 BW Jumping Lunge

    RX: 70/50lb Sandbag

    B.

    3-3-3-3-3 Weighted Pull-ups

  • WOD – 17 Aug 20 (8/16/2020)

    A.

    4-4-4 Clean.  All reps @ 75-80% 1RM.

    B.

    16 Minute AMRAP:

    Run 200m
    12 Sandbag Over the Shoulder
    10 Back Squat
    8 Brute Force Burpees

    RX:70/50lb Sandbag

  • WOD – 13 Aug 20 (8/12/2020)

    A.

    4 Rounds for Time:

    5 Handstand Push-ups
    20 Bent-over Rows
    30 Weighted Sit-ups

    RX: 70/50lb Sandbag

    B.

    5-5-5-5-5 Weighted Pull-ups.

  • WOD – 11 Aug 20 (8/10/2020)

    A.

    4-4-4 Shoulder Press.  All sets @ 75-85% 1RM.

    B.

    15 Minute AMRAP:

    15 Push-up Pull-unders
    10 Clean and Press
    12 Bent-over Rows
    14 Weighted Lunge

    RX: 70/50lb Sandbag

  • WOD – 10 Aug 20 (8/10/2020)

    A.

    3-3-3-3 Front Squat.  All sets @ 75-85% 1RM.

    B.

    10 Rounds for Time:

    12 Push-ups
    6 Snatch
    3 Bear Complex

    RX: 70/50lb Sandbag

  • Brute Force REDWOD – 7 Aug 20 (8/6/2020)

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

  • Brute Force REDWOD – 31 Jul 20 (7/30/2020)

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

  • WOD – 30 Jul 20 (7/29/2020)

    A.

    4 Mile Run.

    3 Rounds for Time:

    10 Weighted Jump Squats
    10 Toes to Bar

    B.

    3-3-3-3-3 Weighted Pull-ups.

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