• Brute Force REDWOD – 16 Aug 19 (8/15/2019)

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

  • Brute Force REDWOD – 9 Aug 19 (8/8/2019)

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

  • Brute Force REDWOD – 2 Aug 19 (8/1/2019)

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

  • Brute Force REDWOD – 21 Jun 19 (6/20/2019)

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

  • Brute Force REDWOD – 14 Jun 19 (6/12/2019)

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

  • Brute Force REDWOD – 7 Jun 19 (6/6/2019)

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

  • Brute Force REDWOD – 31 May 19 (5/30/2019)

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

  • Brute Force REDWOD – 24 May 19 (5/23/2019)

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

  • WOD – 21 May 19 (5/20/2019)

    A.

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

    B.

    3 Rounds for Time:

    Run 200m
    15 Sandbag Clean and Press (70/50)
    9 Push-up Pull Under
    3 Brute Ball Over the Bar (150/100)

  • WOD – 20 May 19 (5/19/2019)

    A.

    1 Round for Time:

    Run 1 Mile
    30 Pull-ups
    60 Push-ups
    90 Squats

    Wear a 20lb Vest. Complete each exercise before moving to the next.

    B.

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

  • Brute Force REDWOD – 17 May 19 (5/15/2019)

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

  • WOD – 16 May 19 (5/15/2019)

    A.

    5-4-3 Wave Front Squat.  Start @ 60% 1RM.

    B.

    12 Minute AMRAP:

    250m Row
    10 Sandbag Shoulder Slams
    8 Brute Force Burpees
    6 Sandbag Squat Cleans

    RX: 70/50 lb Sandbag

  • WOD – 15 May 19 (5/14/2019)

    A.

    Run 5K

    B.

    3-3-3-3-3 Shoulder Press.  Work to 85% 1RM.

  • WOD – 14 May 19 (5/13/2019)

    A.

    Kettlebell Tabata (8 sets of each exercise: 20 secs work, 10 secs rest):

    Power Clean
    Single Arm Swing – Right
    Single Arm Swing – Left
    Goblet Squat

    B.

    5-5-5-5-5 Weighted Dips

  • WOD – 13 May 19 (5/12/2019)

    A.

    5-4-3 Wave Squat Clean.  Start at 60% 1RM.

    B.

    “Angie”

    For time:
    100 Pull-ups
    100 Sit-ups
    100 Push-ups
    100 Squats

    Raise the bar with a 20/14 lb Vest.

  • Brute Force REDWOD – 10 May 19 (5/9/2019)

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

  • WOD – 9 May 19 (5/8/2019)

    A.

    3-2-1 Wave, Deadlift.  Start at 70% 1RM.

    B.

    8 Minute AMRAP:

    6 OH Sandbag Squats
    6 Brute Ball Over the Bar

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

  • WOD – 8 May 19 (5/7/2019)

    A.

    4 Rounds for Time:

    Run 400m
    15 Brute Force Burpees
    15 Bent Over Row

    RX: 70/50lb Sandbag

    B.

    5-4-3 Wave, Push Press.  Start at 60% 1RM.

  • WOD – 7 May 19 (5/6/2019)

    A.

    3-2-1 Wave, Back Squat.  Start @ 70% 1RM.

    B.

    10 min AMRAP:

    10 Front Squat
    12 Over the Shoulder
    14 Sumo Deadlift High Pull

  • WOD – 6 May 19 (5/5/2019)

    A.

    1/2 Murph

    For Time:
    Run 800m
    50 Pull-ups
    100 Push-ups
    150 Squats
    Run 800m

    Wear a 20/14lb Vest

    B.

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

  • Brute Force REDWOD – 3 Mar 19 (5/2/2019)

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

  • WOD – 2 May 19 (5/1/2019)

    A.

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

    B.

    8 Minute AMRAP:
    6 Power Clean
    12 Burpee Pull-ups

  • WOD – 1 May 19 (4/30/2019)

    A.

    Run 800m

    Then, 10 rounds (1 min work, 45 secs rest) of the following KB flow:

    KB Power Clean
    Goblet Squat
    Single Arm KB Snatch, Right
    Single Arm KB Swing, Right
    Single Arm KB Swing, Left
    Single Arm KB Snatch, Left
    Front Rack Lunge Right
    Front Rack Lunge, Left

    Then, Run 800m

    B.

    5-5-5-5-5 Push Jerk.  Work up to 80% 1RM.

  • WOD – 30 Apr 19 (4/29/2019)

    A.

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

    B.

    21-15-9:

    Power Clean and Jerk
    Sumo Deadlift High Pull
    Shoulder Slams

    RX: 70/50 lb Sandbag

  • WOD – 29 Apr 19 (4/28/2019)

    A.

    For time:

    Run 1/2 Mile
    50 Pull-ups
    100 Push-ups
    150 Squats
    Run 1/2 Mile

    You must complete all reps of each movement before going to the next movement.

    B.

    3-3-3-3-3 Back Squat

  • WOD – 21 Apr 19 (4/21/2019)

    A.

    3-3-3-3-3 Shoulder Press

    B.

    10 Minute AMRAP:

    10 Pull-ups
    20 Push-ups
    15 Bent Over Rows
    10 Push Press

    RX: 70/50 lb Sandbag with 20 lb Weight Vest

  • Brute Force REDWOD – 19 Apr 19 (4/17/2019)

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

  • WOD – 18 Apr 19 (4/17/2019)

    A.

    5 Rounds for Time:

    Run 200m
    5 Pull-ups
    10 Push-ups
    15 Squats
    5 Pull-ups
    10 Push-ups
    15 Squats

    Wear a weight vest

    B.

    5-5-5-5-5 Weighted Dips

  • WOD – 17 Apr 19 (4/16/2019)

    A.

    5-4-3 Wave Front Squat.  Start @ 60% 1RM.

    B.

    EMOM for 10 minutes:

    6 Squat Cleans

    RX: 70/50 lb Sandbag

  • WOD – 16 Apr 19 (4/16/2019)

    A.

    20 Minute AMRAP:
    10 Burpee Pull-ups
    12 Front Squats
    14 Over the Shoulder
    16 Back Rack Lunges

    RX: 50/30 lb Sandbag

    B.

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

  • WOD – 15 Apr 19 (4/14/2019)

    A.

    3-3-3-3-3 Push Press.  Work to 85% 1RM.

    B.

    4 Rounds for Time:

    10 Strict Pull-ups
    15 Hand Release Push-ups
    1 min Plank

  • Brute Force REDWOD – 12 Apr 19 (4/12/2019)

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

  • WOD – 11 Apr 19 (4/12/2019)

    A.

    5-4-3 Wave Back Squat.  Start @ 60% 1RM.

    B.

    10 Rounds:
    1 min Work/30 secs Rest of the following flow:

    KB Clean
    KB Front Squat
    Single Arm KB Press L
    Single Arm KB Press R
    KB Halo L
    KB Halo R

  • WOD – 10 Apr 19 (4/9/2019)

    A.

    For Time:

    Run 400m
    20 Pull-ups
    30 Push-up Pull-unders
    40 Sandbag Over the Shoulder
    50 Back Squats
    40 Sandbag Bentover Rows
    30 Push-up Pull-unders
    20 Pull-ups
    Run 800m

    RX: 70/50 lb Sandbag with a 20/14 lb Weight Vest

    B.

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

  • WOD – 9 Apr 19 (4/8/2019)

    A.

    3-2-1 Wave Deadlift.  Start @ 70% 1RM.

    B.

    21-15-9 reps for Time:

    Deadlift (225/185)
    Squat Clean
    Shoulder Slams

    RX: 70/50 lb Sandbag

  • WOD – 4 Apr 19 (4/4/2019)

    A.

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

    B.

    8 Minute AMRAP:

    10 Pull-ups

    12 Snatch

    8 Over the Shoulder

    RX: 70/50 lb Sandbag

    Wear a 20lb weight vest.

  • WOD – 3 Apr 19 (4/2/2019)

    A.

    20 Minute AMRAP:
    15 Box Jumps
    12 Over the Sandbag Burpees
    9 Sandbag Thrusters

    RX: 50/30

    B.

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

  • WOD – 2 Apr 19 (4/1/2019)

    A.

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

    B.

    10 Minute AMRAP:
    8 Sandbag Push Press (70/50)
    8 Deadlift (225/185)
    8 KB Swings (70/53)

  • WOD – 1 Apr 19 (3/31/2019)

    A.

    4 Rounds for Time:
    4 Bar Muscle Ups
    8 Sandbag Over the Shoulder
    16 Push-ups
    24 Weighted Lunges

    RX: 70/50 Sandbag

    B.

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

  • Brute Force REDWOD – 28 Mar 19 (3/28/2019)

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