• 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

  • WOD – 15 Oct 18 (10/14/2018)

    A.

    14 min AMRAP:
    8 Pull-ups
    10 Sandbag Snatch
    12 Sandbag Back Squat

    B.

    3-2-1 Wave, Front Squat. Start at 80% 1RM. Once the first wave is complete, start the second wave with the weight you used for the set of 2 from the first wave. Stop when you can no longer complete a wave.

  • Brute Force REDWOD – 12 Oct 18 (10/12/2018)

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

  • WOD – 10 Oct 18 (10/10/2018)

    A.

    20 min AMRAP:

    400m Run
    10 Sandbag Squat Clean
    15 Push-ups
    20 Toes-to-Bar

    RX: 70/50 lb Sandbag

    B.

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

  • WOD – 9 Oct 18 (10/8/2018)

    A.

    5 Rounds for Time:

    200m Run
    15 Push Press
    12 Pull Ups
    9 Shoulder Slams

    RX: 70/50 lbs Sandbag

    B.

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

  • WOD – 8 Oct 18 (10/7/2018)

    A.

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

    B.

    6 min AMRAP:

    8 Burpees
    12 Thrusters

    RX: 70/50 lbs Sandbag

  • Brute Force REDWOD – 5 Oct 18 (10/4/2018)

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

  • WOD – 4 Oct 18 (10/2/2018)

    For time:

    Run 5k

  • WOD – 3 Oct 18 (10/2/2018)

    A.

    15 min AMRAP:
    50 Double-unders
    10 Brute Force Burpees
    3 Muscle ups
    10 Back Squats

    RX: 70/50lb Sandbag
    Scaled: 50/30lb Sandbag

    B.

    5-4-3 Wave, Front Squat. Start @ 80% of 1RM.

  • WOD – 2 Oct 18 (10/1/2018)

    A.

    5 Rounds for Time:

    200m Run/250m Row
    10 Squat Clean and Press
    10 Bent over Row

    RX: 70/50lb Sandbag
    Scaled: 50/30lb Sandbag

    B.

    5-4-3 Wave, Push Press. Start @ 80% of 1RM.

  • WOD – 1 Oct 18 (9/30/2018)

    A.

    3 Rounds for Time:

    Kneeling Clean
    Floor Plyo
    Front Lunge
    Lateral Lunge
    Reverse Lunge

    Repeat for opposite side = 1 cycle.

    5 cycles = 1 round.

    Shout out to @bruteforcetraining and @coachchrislane for the flow.

    B.

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

  • Brute Force REDWOD – 28 Sep 18 (9/27/2018)

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

  • WOD – 27 Sep 18 (9/26/2018)

    A.
    For Time:

    Row 400m, then

    21-15-9
    Pull-ups
    Box Jumps

    Then, Run 400m

    B.

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

  • WOD – 26 Sep 18 (9/25/2018)

    A.

    8 Min AMRAP:
    20 Sandbag Floor Press
    16 Front Rack Lunges (8 each leg)
    12 Single Leg Deadlift (6 each leg)

    RX: 50/30

    B.

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

  • WOD – 25 Sep 18 (9/24/2018)

    3 Rounds for Time:

    400m Run/500m Row

    20 Over the Shoulder

    20 Squat Clean and Press

    RX: 70/50 lb Brute Ball/Sandbag

  • WOD – 24 Sep 18 (9/23/2018)

    A.

    4 Rounds for Time:

    2 15′ Rope Climbs
    20 Single Arm Kettlebell Swings (10 each arm)
    10 Ring Dips
    20 Kettlebell Snatch (10 each arm)
    20 Kettlebell Press (10 each arm)

    B.

    5-4-3-2-1 Push Press. Start at 80% 1 RM and increase weight each set.

  • Brute Force REDWOD – 21 Sep 18 (9/20/2018)

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

  • WOD – 20 Sep 18 (9/19/2018)

    A.

    12 min AMRAP:

    200m Burden Carry
    10 Back Squats
    10 Deadlifts

    RX: 110/80

    B.

    5-4-3 Wave Back Squat. Start at 80% 1RM and increase weight each set. If you complete the first wave, start the second 5-4-3 wave with the weight you used on the set of 4 from the previous wave. Continue until you cannot complete a wave. For an expanded explaination, check out this article from T-Nation.

  • WOD – 19 Sep 18 (9/18/2018)

    A.

    3 Rounds for Time:
    Run 400m
    15 Snatch
    20 Pull-ups
    25 Push-ups

    RX: 70/50 lb Sandbag

    B.

    5-4-3 Wave, Push Press. Start at 80% 1RM and increase weight each set. If you complete the first wave, start the second 5-4-3 wave with the weight you used on the set of 4 from the previous wave. Continue until you cannot complete a wave. For an expanded explaination, check out this article from T-Nation.

  • WOD – 18 Sep 18 (9/17/2018)

    A.

    21-15-9:

    Clean and Press
    Shoulder Slams
    Squats

    RX: 70/50 lb Sandbag or Brute Ball

    B.

    5-4-3-2-1 Dead Lift. Start at 80% 1RM and increase weight each set.

  • WOD – 17 Sep 18 (9/16/2018)

    A.

    Run 5K

    B.

    5-4-3-2-1 Front Squat. Start at 80% 1RM and increase weight each set.

  • Brute Force REDWOD – 14 Sep 18 (9/13/2018)

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

  • WOD – 13 Sep 18 (9/12/2018)

    A.

    50 Push-ups, then

    5 rounds for time:
    10 Sandbag Over the Shoulder
    15 Sandbag Clean
    20 Sandbag Deadlift
    Then:

    50 Sit-ups

    RX: 50/30 lb Sandbag

    B.

    10-10-10 (each leg) Single Leg Deadlift

  • WOD – 11 Sep 18 (9/11/2018)

    A.

    21-15-9:
    Burpee Box Jumps (24/20″)
    Jumping Lunges

    B.

    3 x Max Reps Handstand Push-ups

  • WOD – 10 Sep 18 (9/9/2018)

    A.

    20 min AMRAP:
    Run 400m/Row 500m
    10 Pull-ups
    15 Push-ups
    20 Sandbag Thrusters

    RX: 50/30 lb Sandbag

    B.
    5-5-3-3-3-1-1-1 Front Squat

  • Brute Force REDWOD – 7 Sep 18 (9/6/2018)

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

  • WOD – 6 Sep 18 (9/5/2018)

    3-3-3-3
    Squat Clean

    5-5-5
    Back Squat

  • WOD – 5 Sep 18 (9/5/2018)

    A.
    8 min AMRAP:
    10 KB Swings (2/1.5 pood)
    16 KB Snatch (1.5/1 pood)(8 each arm)
    12 Goblet Squats (2/1.5 pood)

    B.
    5-5-5-5 Deadlift @ 80% 1RM

  • WOD – 4 Sep 18 (9/3/2018)

    A.
    5 rounds for time:
    Run 200m/Row 250m
    2 Brute Ball Over the Shoulder
    4 Muscle-Ups
    8 Toes to Bar

    RX: 150/100 lb Brute Ball

    B.
    5-5-5 Push Press

  • “5 of Clubs” – 3 Sep 18 (9/2/2018)

    A.
    3 rounds, 1 min of each exercise. Rest 1 min between rounds.
    Push Press
    Squats
    Shoulder Slam
    Push-ups

    RX: 50/30 lb Sandbag

    B.
    3-3-3-3 Front Squat

  • Brute Force REDWOD – 31 Aug 18 (8/30/2018)

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

  • WOD – 30 Aug 18 (8/29/2018)

    A.
    3 Rounds for Time:
    75 Double-Unders
    50 Box Jumps (24″/20″)
    25 Sit-ups

    B.
    3-3-3-3 Push Press @ 85% 1RM

  • WOD – 29 Aug 18 (8/28/2018)

    A.
    8 min AMRAP:
    10 Kettlebell Swings
    10 Weighted Pull-ups
    4 Brute Ball Over the Shoulder

    RX: 70/53 lb Kettle Bell, 150/100 lb Brute Ball

    B.
    5-3-2-1-1-1 Front Squat

  • WOD – 28 Aug 18 (8/27/2018)

    A.
    1000m Row

    Then 21-15-9 of:
    Snatch
    Sandbag Lunges

    Then 800m Run

    RX: 70/50 lb Sandbag

    B.
    2-2-2-2-2-2 Shoulder Press @ 90% 1RM

  • WOD – 27 Aug 18 (8/27/2018)

    A.
    16 min AMRAP:
    400m Run/500m Row
    20 Pull-ups
    20 Push-ups
    20 Sandbag Front Squats

    RX: 50/30 lb Sandbag

    B.
    3-3-3-3 Back Squat