• WOD – 15 Aug 18 (8/14/2018)

    A.

    3 rounds for time:
    Run 800
    20 Box Jumps
    30 Air Squats

    B.

    5-5-5-5 Front Squat @ 80% 1RM

  • WOD – 13 Aug 18 (8/13/2018)

    A.

    8 min AMRAP:
    10 Clean and Press
    10 Sandbag Lunge (each leg)
    10 Toes to Bar

    RX: 70/50 lb

    B.

    3 x Max Rep Handstand Push-ups

  • WOD – 12 Aug 18 (8/12/2018)

    Sorry I missed the last week of workouts, things got crazy in my life. I should be back to posting workouts every weekday.

    A.

    4 rounds for time:
    4 Bar Muscle-ups
    6 Burpees
    8 Sandbag Front Squats

    RX: 70/50 lb

    B.

    3-3-3-3-3 Back Squat @ 85% 1RM

  • Brute Force REDWOD – 3 Aug 18 (8/2/2018)

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

  • WOD – 2 Aug 18 (8/1/2018)

    A.

    3 rounds for time:
    6 Bar Muscle-ups
    8 Brute Force Burpees
    10 Bent Over Row

    RX: 70/50 lbs Sandbag

    B.

    5-5-5-5 Push Press @ 80% 1RM

  • WOD – 1 Aug 18 (7/31/2018)

    A.

    5 rounds for time:
    200m Run/250m Row
    10 Overhead Lunges
    15 Over the Shoulder
    20 Air Squats

    RX: 70/50 lb Sandbag/Brute Ball

    B.

    3-3-3-3-3 Back Squat @ 85% 1RM

  • WOD – 31 July 18 (7/30/2018)

    A.

    21-15-9 reps for time:
    Push-ups
    Box Jumps
    Dips
    Sandbag Sit-ups

    RX: 50/30 lb Sandbag

    B.

    7-7-7 Shoulder Press @ 80% 1RM

  • WOD – 30 July 18 (7/29/2018)

    A.

    20 min AMRAP:
    400m Run
    20 Clean + Front Squat
    10 Shoulder Slams

    RX: 70/50 lb Sandbag

    B.

    5-5-5 Front Squat @ 80% 1RM

  • WOD – 27 Jul 18 (7/26/2018)

    A.

    2 Rounds for time:

    Run 500m

    20 Overhead Walking Lunge (10 each leg)

    20 Sandbag Push-ups

    10 Bentover Rows

    B.

    3 x 5 Push Press @ 85% 1RM

  • WOD – 23 July 18 (7/22/2018)

    A.

    For Time:
    50 Brute Force Burpees

    RX: 70/50# Sandbag

    B.

    4 x 5 Front Squat @ 80% 1RM

  • Brute Force REDWOD – 20 Jul 18 (7/19/2018)

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

  • WOD – 19 July 18 (7/18/2018)

    A.

    5 Rounds for Time:
    200m Run/250m Row
    6 Brute Force Burpees
    12 Bear Hug Squats
    18 Push Press

    RX: 50/30# Sandbag

    B.

    4 x 5 Deadlift @ 80% 1RM

  • WOD – 18 July 18 (7/17/2018)

    A.

    As Many Rounds as Possible in 12 mins:
    200m Burden Carry
    15 Bear Hug Squat
    60 sec Plank

    RX: 70/50# Brute Ball

    B.

    4 x 3 Front Squat @ 85% 1RM

  • WOD – 17 July 18 (7/16/2018)

    A.

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

    RX: 45/25# Kettlebell

    B.

    3 x Max Reps Weighted Pull-ups

  • WOD – 16 Jul 18 (7/15/2018)

    A.

    3 Rounds for time:

    15 Sandbag Power Cleans

    15 Push Press

    30 sec Overhead Hold

    RX: 70/50# Sandbag

    B.

    4 x 5 Overhead Squat @ 80% 1RM

  • Brute Force REDWOD – 13 Jul 18 (7/12/2018)

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

  • WOD – 12 July 18 (7/11/2018)

    A.

    20 Minute AMRAP:
    10 Sandbag Over the Shoulder
    15 Bear Hug Squats
    20 Push-ups

    RX: 70/50# Sandbag

    B.

    4 x 5 Front Squat @ 80% 1RM

  • WOD – 11 July 18 (7/10/2018)

    A.

    21-15-9:
    Pull-ups
    Box Jumps
    Bent Over Rows

    RX: 70/50# Sandbag

    B.

    4 x 5 Shoulder Press @ 80% 1RM

  • WOD – 10 July 18 (7/9/2018)

    A.

    5 rounds for Time:
    5 Over the Shoulder
    10 Burpees

    RX: 150/100# Brute Ball/Sandbag

    B.

    6 x 2 Back Squat @ 90% 1RM

  • WOD – 5 July 18 (7/5/2018)

    A.

    21-15-9 Reps for Time:
    Squat Cleans
    Shoulder to Shoulder Press

    RX: 70/50# Brute Ball

    B.

    7 x 1 Push Press @ 90% 1RM

  • “1776” – 4 July 18 (7/4/2018)

    7 rounds for time:

    4 Power Clean (155/135#)
    17 Squats
    7 Pull-ups
    6 Push-up Pull-unders (70/50#)

  • WOD – 3 Jul 18 (7/1/2018)

    A.

    75 Brute Ball Over the Shoulder

    Accomplish 30 sec Static Holder Every 25 reps

    RX: 150/100# Scaled: 70/50#
    *Use a Sandbag if you don’t have a Brute Ball

    B.

    2 Push Press every 2 minutes for 10 minutes @ 90% 1RM

  • BF Sandbag Mile Prep – 29 Jun 18 (6/27/2018)

    15-9-5 of:

    Front Squat

    Push Press

    Then Run 400m, then

    15-9-5 of:

    Thrusters

    Plank Pull-throughs

    Then Run 400m, then:

    15-9-5 of:

    Shoulder Slams

    Back Squats

    Then Run 400m

  • WOD – 27 Jun 18 (6/26/2018)

    3-3-3-3-3 Deadlift
    1-1-1-1-1-1-1 Squat Clean

    10-10-10 Barbell Glute Bridge

  • WOD – 26 Jun 18 (6/25/2018)

    A.

    10 min AMRAP:
    100m Waiter Walk (35/25# Kettlebell)
    4 Bear Complex (70/50# Sandbag)
    10m Handstand Walk
    16 Pull-ups

    B.

    4 x 5 Shoulder Press @ 80% 1 RM

  • Brute Force Sandbag Mile Prep #6 – 25 Jun 18 (6/24/2018)

    A.

    Sandbag Grinder: 10 Movements//20 reps each
    – Back Squats
    – Push Press
    – Lateral Hops over bag
    – Shoulder Squats (10 each side)
    – Hang Cleans
    – Push-up + Drag (10 each side)
    – Alt Lunge (back rack hold)
    – Shoulder Up and Overs (10 each side)
    – Sandbag Sit-up + Press
    – Sandbag Clean Over Shoulder
    ***Recommended Weights: Rx 70/50# Scaled 50/30#

    B.

    5 x 3 Front Squat @ 85% 1 RM

  • Brute Force REDWOD – 22 Jun 18 (6/21/2018)

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

  • WOD – 21 Jun 18 (6/20/2018)

    A.

    E2MOM for 20 Min:
    6 Clean and Press (135/95)
    16 Single Arm KB Swings (45/35)
    30 sec Brute Ball Hold (150/100)

    B.

    Find your Push Press 1RM

  • WOD – 20 Jun 18 (6/19/2018)

    5-5-5-5 Overhead Squat
    3-3-3-3-3 Front Squat
    1-1-1-1-1-1 Back Squat

  • WOD – 19 Jun 18 (6/18/2018)

    A.

    18 Min AMRAP:
    200m Weighted Carry
    10 Pull-ups
    10 Ring Dips
    10 Ring Rows
    10 Sandbag Snatch

    RX: 70/50
    Wear a 20lb Vest

    B.

    3 x Max Reps Handstand Push-up

  • Ace of Spades – 18 Jun 18 (6/17/2018)

    A.

    15-12-9:
    Thrusters
    Push-ups Pull-unders
    Over the Shoulders

    RX: 70/50lb Sandbag

    B.

    5 x 3 Back Squat @ 85% 1RM

  • Brute Force REDWOD – 15 Jun 18 (6/14/2018)

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

  • WOD – 14 Jun 18 (6/13/2018)

    A.

    21-15-9:
    Sandbag Power Clean
    Sandbag Front Squat
    Pull-ups

    RX: 70/50lb Sandbag

    B.

    4 x 5 Overhead Squat @ 80% 1RM

  • WOD – 13 Jun 18 (6/12/2018)

    A.

    Tabata (8 rounds: 20 secs work, 10 secs rest):
    Single Arm KB Snatch (Right Arm)
    Single Arm KB Swing (Left Arm)
    Single Arm KB Snatch (Left Arm)
    Single Arm KB Swing (Right Arm)

    RX: 45/35lb Kettle Bell

    B.

    4 x 3 Shoulder Press @ 85% 1RM

  • WOD – 12 Jun 18 (6/11/2018)

    A.

    4 Rounds for Time:
    200m Front Rack Burden Carry
    20 Pull-ups
    20 Lunges
    20 Ring Rows
    60sec Bear Hug Hold

    RX:50/30lb Sandbag

    B.

    3 x 7 Shoulder Press @ 75% 1RM

  • 5 of Spades – 11 Jun 18 (6/10/2018)

    A.

    AMRAP in 8 mins:

    5 Over the Shoulders
    10 Thrusters
    20 Deadlifts

    RX: 70/50lbs Sandbag

    B.

    5 x 3 Front Squat @ 85% 1RM

  • Brute Force REDWOD – 8 Jun 18 (6/7/2018)

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

  • WOD – 7 Jun 18 (6/6/2018)

    5-5-5-5-5-5 Push Press
    3-3-3-3-3-3 Squat Clean
    1-1-1-1-1-1 Deadlift

  • WOD – 6 Jun 18 (6/5/2018)

    A.

    4 Minute AMRAP:
    20 Single Arm KB Squats
    20 Single Leg Deadlift

    Rest 90s, then

    4 Minute AMRAP:
    20 Single Arm KB Snatch
    10 Over the Shoulder

    Rest 90s, then

    4 Minute AMRAP:
    20 Single Arm Press
    20 Burpees

    B.

    5 x 3 Back Squat @ 85% 1RM

  • WOD – 5 Jun 18 (6/4/2018)

    A.

    4 Round for Time:
    40 Double Unders
    30 Situps
    20 Pull-ups

    B.

    3 x 5 Shoulder Press @ 80% 1RM