• WOD – 17 Dec 18 (12/16/2018)

    A.

    3-2-1 Wave, Back Squat. Start at 80% 1 RM.

    B.

    12 min AMRAP:

    8 KB Swings (70/53 lb)
    10 Sandbag Clean and Press
    12 Box Jumps

    RX: 70/50 lb Sandbag

  • WOD – 13 Dec 18 (12/12/2018)

    A.

    As Many Rounds as Possible in 16 mins:
    30 Mountian Climbers
    15 KB Swings
    15 Burpees + KB Snatch
    10 Turkish Getups

    RX: 53/34 lb KB

    B.

    5-5-5-5 Shoulder Press. Work to 80% 1RM.

  • WOD – 12 Dec 18 (12/11/2018)

    A.

    5-4-3-2-1 Deadlift, start @ 80% 1RM.

    B.

    10 min AMRAP:

    200m Row
    10 Power Cleans (135/95)
    10 Pull-ups

  • WOD – 11 Dec 18 (12/10/2018)

    A.

    5-4-3-2-1 Front Squat, start @ 80% 1RM.

    B.

    3 min AMRAP:
    10 Push-ups
    10 Sandbag Snatch

    Rest 1 min, then:

    3 min AMRAP:
    10 Front Squat
    10 Deadlift

    Rest 1 min, then:

    3 min AMRAP:
    10 Shoulder Slams
    10 Sandbag Sit-ups

    RX: 50/30 lb Sandbag

  • WOD – 10 Dec 18 (12/9/2018)

    A.

    20 min AMRAP:

    10 Pull-ups
    15 Sandbag Power Clean
    20 Sandbag Deadlifts

    RX: 70/50 lb Sandbag

    B.

    5-4-3-2-1 Shoulder Press

  • Brute Force REDWOD – 7 Dec 18 (12/6/2018)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 6 Dec 18 (12/5/2018)

    A.

    3-2-1 Wave, Squat Clean. Start @ 80% 1RM.

    B.

    4 Rounds for Time:

    5 Strict Muscle-ups
    10 Sandbag Sit-ups

    RX: 70/50 lbs Sandbag

  • WOD – 5 Dec 18 (12/4/2018)

    A.

    16 min AMRAP:
    16 Single Arm KB Swings (8 each arm)
    14 Sandbag Deadlift
    12 Push-ups
    50 Double-unders

    RX: 1.5/1 pood KB
    70/50 Sandbag

    B.

    3-2-1 Wave, Shoulder Press. Start @ 80% 1RM.

  • WOD – 4 Dec 18 (12/3/2018)

    A.

    5-4-3-2-1 Back Squat. Start @ 70% of 1RM.

    B.

    4 min AMRAP:
    10 Sandbag Back Squat
    10 Sandbag Push-up Pull-under

    Rest 1 min, then

    4 min AMRAP:
    8 Squat Clean
    10 Sandbag Situps

    RX: 50/30 lb Sandbag

  • WOD – 3 Dec 18 (12/2/2018)

    A.

    Run 5K

    B.

    3-3-3-3-3 Weighted Pull-up

  • WOD – 29 Nov 18 (11/28/2018)

    A.

    18 Minute AMRAP:

    8 Thrusters
    10 Back Squats
    12 Over the Shoulders

    RX: 70/50lb Sandbag

    B.

    3-2-1 Wave, Back Squat. Start @ 80% 1RM.

  • WOD – 28 Nov 18 (11/28/2018)

    A.

    5-4-3-2-1 Push Press. Start at 80% 1RM.

    B.

    Not for time:
    30 Sandbag Getups

    RX: 70/50 lb Sandbag

  • WOD – 27 Nov 18 (11/26/2018)

    A.

    5-4-3-2-1 Front Squat. Start at 80% 1RM.

    B.

    4 Rounds for Time:
    10 Kettlebell Swings
    10 Snatch
    4 Brute Ball Over the Shoulder

    RX: 70/50 lb Sandbag
    150/100 lb Brute Ball

  • WOD – 26 Nov 18 (11/25/2018)

    A.

    AMRAP in 20 Minutes:

    100m Overhead Burden Carry
    20 Bear Hug Squats
    15 Sandbag Push Press
    20 Sandbag Floor Press

    RX: 70/50 lb Sandbag

    B.

    5-4-3 Wave, Shoulder Press. Start at 70% of 1RM.

  • WOD – 21 Nov 18 (11/21/2018)

    A.

    5-4-3 Wave, Deadlift. Start @ 70% 1RM.

    B.

    For reps:

    8 round Tabata (20sec work, 10sec rest):

    KB Swings (24/12 kg)
    Sandbag Power Cleans (70/50)
    AB Mat Sit-ups

  • WOD – 20 Nov 18 (11/19/2018)

    A.

    20 min AMRAP:

    100m Burden Carry
    10 Front Squats
    15 Box Jumps
    200m Run
    20 Push-ups

    RX: 70/50 lb Sandbag

    B.

    5-4-3-2-1 Shoulder Press. Start @ 70% 1RM.

  • WOD – 19 Nov 18 (11/18/2018)

    A.

    3-2-1 wave, Back Squat, start @ 80% 1RM.

    B.

    21-15-9 reps for Time:

    Right Hand Kettlebell Snatch
    Left Hand Kettlebell Snatch
    Pull-ups

    RX: 24/14 kg Kettlebell

  • Brute Force REDWOD – 16 Nov 18 (11/14/2018)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 15 Nov 18 (11/14/2018)

    A.

    5-4-3-2-1 Squat Clean, start @ 80% 1RM.

    B.

    21-15-9 for Time:
    Pull-ups
    Sandbag Thrusters

    RX: 70/50 lb Sandbag

  • WOD – 14 Nov 18 (11/13/2018)

    A.

    Run 5K

    B.

    3-2-1 wave, Push Press. Start @ 80% 1RM.

  • WOD – 13 Nov 18 (11/12/2018)

    A.

    5-4-3-2-1 Back Squat, start at 80% 1RM

    B.

    8 min AMRAP:
    10 Sandbag Squat Cleans
    12 Sandbag Shoulder to Shoulder
    14 Air Squats

    RX: 70/50 lb Sandbag

  • WOD – 12 Nov 18 (11/12/2018)

    A.

    “Power Flow”:
    Super Burpee
    Power Clean
    Front Squat
    Shoulder to Shoulder x 2
    Back Squat
    Push Press

    Full flow = 1 rep

    Do 3 rounds of 5 reps, run 400m between rounds.

    RX:70/50 lb Sandbag

    B.

    5-4-3 wave, Shoulder Press. Start at 70% 1RM.

  • Brute Force REDWOD – 9 Nov 18 (11/8/2018)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 8 Nov 18 (11/8/2018)

    A.

    5-4-3 Wave, Deadlift. Start at 70% of 1RM.

    B.

    “Power Flow”:
    Power Clean
    Front Squat
    Push Press
    Lunge Each Leg
    Push Press
    Shoulder Slam

    Full flow = 1 rep

    Do 3 rounds of 5 reps, rest 1 minute between rounds.

    RX:70/50 lb Sandbag

  • WOD – 7 Nov 18 (11/6/2018)

    A.

    4 Rounds for Time:

    Run 400m
    4 Brute Ball Over the Shoulder (150/100)
    8 Handstand Push-ups
    12 Box Jumps (24″/20″)

    Wear a 20/15 lb Weight Vest

    B.

    5-4–3-2-1 Push Press. Start @ 80% 1RM.

  • WOD – 6 Nov 18 (11/6/2018)

    A.

    3-2-1 Wave, Front Squat. Start at 80% 1RM.

    B.

    21-15-9:

    Sandbag Lunges (each leg)
    KB Swings
    Ring Dips

    RX: 70/50 lbs Sandbag
    2/1.5 kg Kettlebell

  • WOD – 5 Nov 18 (11/4/2018)

    A.

    Ascending Pyramid (start with 1 the first minute, 2 the second, until you cannot complete the required number in a minute):

    Ground to Overhead

    Then:

    Pull-ups

    RX: 70/50 lb Sandbag

    B.

    5-4-3-2-1 Push Press. Start at 80% of 1RM.

  • WOD – 1 Nov 18 (10/31/2018)

    Run 5K

    Not for time:
    25 Sandbag Getups

    RX: 70/50 lb Sandbag

  • WOD – 31 Oct 18 (10/30/2018)

    A.

    5-4-3-2-1 Back Squat. Start at 80% 1RM.

    B.

    3 Rounds for Time:

    15 Squat Cleans
    20 Front Rack Lunges
    25 Deadlifts

    RX: 70/50 lb Sandbag

  • WOD – 30 Oct 18 (10/29/2018)

    A.

    10,9,8,…3,2,1 reps for Time:
    Back Squat
    Over Head Press

    Then:
    50 Brute Force Burpees with a partner
    (If you don’t have a partner, complete 25 with a 1:1 work:rest cycle)

    Finish with a 1 mile Run.

    B.

    5-4-3-2-1 Push Jerk. Start at 80% of 1RM.

  • WOD – 29 Oct 18 (10/28/2018)

    A.

    3-2-1 Wave, Deadlift. Start at 80% 1RM.

    B.

    8 min AMRAP:

    10 KB Swings
    8 Power Cleans

    RX: 32/24 KG Kettlebell
    70/50 lbs Sandbag

  • Brute Force REDWOD – 26 Oct 18 (10/25/2018)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 25 Oct 18 (10/25/2018)

    A.

    5 rounds for time:
    400m Run/500m Row
    14 Pull-ups
    10 Shoulder to Shoulder
    8 Lunges (each leg)

    RX: 70/50 Sandbag or Brute Ball

    B.

    3-2-1 Wave Shoulder Press. Start at 80% 1RM.

  • WOD – 24 Oct 18 (10/23/2018)

    A.

    5-4-3-2-1 Deadlift. Start at 80% 1RM.

    5-4-3-2-1 Clean. Start at 80% 1RM.

    B.

    8 min AMRAP:

    10 Power Clean
    8 Brute Ball Over the Shoulder
    6 KB Swings

    RX: 70/50 lbs Sandbag/Brute Ball
    70/53 lbs Kettle Bell

  • WOD – 23 Oct 18 (10/22/2018)

    A.

    Every Minute on the Minute for 20 mins:

    Min 1: 10 Power Cleans
    Min 2: 15 Toes to Bar
    Min 3: 10 Pull-ups
    Min 4: 20 Push-ups

    Wear a weight vest if you have it.

    RX: 70/50 lbs Sandbag

    B.

    3-2-1 Wave, Shoulder Press. Start at 80% 1RM.

  • WOD – 22 Oct 18 (10/21/2018)

    A.

    3-2-1 Wave, Back Squat. Start at 80% 1RM.

    B.

    15-12-9 for Time:

    Shoulder Slam
    Floor Press
    Burpees
    Deadlifts

    RX: 70/50 lbs Sandbag

  • Brute Force REDWOD – 19 Oct 18 (10/18/2018)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 18 Oct 18 (10/17/2018)

    A.

    5-4-3-2-1 Back Squat. Start at 80% 1RM.

    B.

    Run 5K

  • WOD – 17 Oct 18 (10/16/2018)

    A.

    5 Rounds for Time:

    20 Push-ups
    20 Squats
    20 Sandbag Cleans

    RX: 50/30 lb Sandbag

    B.

    5-4-3-2-1 Push Press. Start at 80% of 1RM.

  • WOD – 16 Oct 18 (10/15/2018)

    A.

    5-4-3-2-1 Deadlift. Start at 80% 1RM.

    B.

    3 Rounds for Time:

    Run 400m
    20 Single Arm Press (10 each arm)
    10 Brute Ball Over the Shoulder
    10 Kettlebell Swings

    RX: 45/35 lb Kettlebell, 70/50 lb Brute Ball