• Brute Force REDWOD – 22 Feb 19 (2/21/2019)

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

  • WOD – 21 Feb 19 (2/20/2019)

    A.

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

    B.

    KB Flow:

    KB Power Clean
    KB Squat
    Reverse Grip KB Squatted Curl
    KB Tricep Extension

    Conduct 10 sets of 5 reps with 30 secs between sets

    *** Flow curtesy of EricLeija.com

     

  • WOD – 20 Feb 19 (2/19/2019)

    A.

    Tabata (20 sec work/40 sec rest), 6 rounds of each exercise:
    Hang Power Cleans
    Push Press
    Body Weight Squats

    Each round should be max effort.

    RX:50/30

    B.

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

  • WOD – 19 Feb 19 (2/19/2019)

    A.

    For time:

    Run 800m

    Then 5 rounds:

    10 Pull-ups

    20 Push-ups

    30 Squats

    Then:

    Run 800m

    B.

    5-4-3 Wave Shoulder Press, start @ 60% 1RM.

  • WOD – 18 Feb 19 (2/17/2019)

    A.

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

    B.

    8 min AMRAP:

    Run 100m
    10 Sandbag Squat Cleans
    12 Front Rack Lunges
    14 Push-ups

  • Brute Force REDWOD – 15 Feb 19 (2/15/2019)

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

  • WOD – 14 Feb 19 (2/13/2019)

    A.

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

    B.

    As a couple (while one partner works, the other rests)

    8 Rounds(45 secs Work/45 secs Rest):

    KB Halo Right
    KB Halo Left
    KB Clean to Reverse Lunge Right
    KB Clean to Reverse Lunge Left
    Squatted KB Curl

  • WOD – 13 Feb 19 (2/12/2019)

    A.

    5 Rounds for Time:
    12 Weighted Lunges
    8 Power Cleans
    6 Dead Lifts (225/185)

    Rest 60 secs between sets.

    RX: 70/50 lbs

    B.

    5-5-5 Weighted Dips.

  • WOD – 12 Feb 19 (2/11/2019)

    A.

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

    B.

    3 Rounds:

    Grizzly Bear Flow:

    7 Cycles of:
    Power Clean
    Front Squat
    Thruster
    Back Squat
    Lunge Left
    Lunge Right
    Push Press

    RX: 70/50

  • WOD – 11 Feb 19 (2/10/2019)

    A.

    4 Rounds for Time:
    Row 500m
    10 Pull-ups
    15 Upright Rows
    20 Thrusters

    RX: 50/30 lbs

    B.

    5-4-3 Wave, Front Squat.  Start at 70% 1RM.

  • Brute Force REDWOD – 8 Feb 19 (2/7/2019)

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

  • WOD – 7 Feb 19 (2/6/2019)

    A.

    7-5-3 Wave Deadlift.  Start @ 60% 1RM.

    B.

    4 Rounds for Time:

    3 Muscle Ups
    10 Deadlift (225/185 lb)
    15 Bent Over Row (70/50 lb)

  • WOD – 6 Feb 19 (2/6/2019)

    A.

    Tabata (20 sec work, 10 sec rest, 8 rounds each exercise):
    KB Swings (1.5/1 pood)
    Sandbag Sit-ups (50/30)
    Body Weight Squats
    Over the Sandbag Burpees

    B.

    5-4-3-2-1 Back Squat

  • WOD – 5 Feb 19 (2/4/2019)

    A.

    5 Rounds for Time:

    Run 200m
    8 Thrusters
    10 Strict Pull-ups
    15 Push-ups

    RX: 70/50lbs Sandbag

    B.

    3–3-3-3-3 Weighted Pull-ups

  • WOD – 4 Feb 19 (2/3/2019)

    A.

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

    B.

    Run 2 miles.

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

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

  • WOD – 31 Jan 19 (1/30/2019)

    A.

    4 Rounds for Time:

    Run 400m

    14 Front Rack Lunge

    14 Sandbag Over the Shoulder

    60 sec Plank

     

    RX: 70/50 lb Sandbag

    B.

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

  • WOD – 30 Jan 19 (1/30/2019)

    A.

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

    B.

    8 min AMRAP:

    5 Pull-ups

    10 Sandbag Thrusters

    10 Bent-over Row

  • WOD – 29 Jan 19 (1/29/2019)

    A.

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

    B.

    10 min AMRAP:

    5 Deadlift (285/215)

    10 KB Swings (70/53)

    15 Toes to Bar

  • WOD – 28 Jan 19 (1/27/2019)

    A.

    3 Rounds for Time:
    20 Floor Press
    100m Burden Carry
    20 Shoulder Slams
    100m Burden Carry
    20 Push Press
    100m Burden Carry
    20 Back Squats
    100m Burden Carry

    RX: 70/50 lb Sandbag

    B.

    3 x 10 Weighted Dips

  • WOD – 23 Jan 19 (1/22/2019)

    A.

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

    B.

    21-15-9:
    Deadlift (225/185)
    Sandbag Shoulder Slams (70/50)
    Sandbag Sit-ups (70/50)

  • WOD – 22 Jan 19 (1/22/2019)

    A.

    4 Rounds for Time:

    400m Run
    5 Bar Muscle Ups
    15 Push-up pull-unders
    10 Clean and Press

    RX: 70/50lb Sandbag

    B.

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

  • WOD – 21 Jan 19 (1/20/2019)

    A.

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

    B.

    10 min AMRAP:
    14 Brute Force Burpees
    12 Box Jumps
    10 Sandbag Thrusters

    RX: 50/30 lbs

  • Brute Force REDWOD – 18 Jan 19 (1/17/2019)

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

  • WOD – 17 Jan 19 (1/16/2019)

    A.

    Run 5K

    B.

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

    Pick a weight that will challenge you for 3 reps

  • WOD – 16 Jan 19 (1/15/2019)

    A.

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

    B.

    21-15-9:
    Brute Force Burpees
    Shoulder Slams
    Shoulder to Shoulder

    RX: 70/50 lb Sandbag

  • WOD – 15 Jan 19 (1/14/2019)

    A.

    5 Rounds for Time:
    200m Run
    15 Pull-ups
    20 Push-ups
    10 Power Cleans

    RX: 70/50 lbs

    B.

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

  • WOD – 14 Jan 19 (1/13/2019)

    A.

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

    B.

    8 min AMRAP:
    10 Deadlift (225/185)
    10 Sandbag Thrusters (50/30)

  • WOD – 9 Jan 19 (1/8/2019)

    For Time:

    Run 1 Mile

    Then, 3 Rounds of:
    20 Push-ups
    15 Shoulder Slams
    10 Back Squats

    RX: 70/50 lb Sandbag

  • WOD – 8 Jan 19 (1/7/2019)

    A.

    4 Rounds for Time:

    Run 200m
    15 Sandbag Push Press
    15 Push-up Pull-unders
    15 Power Cleans
    15 Pull-ups

    RX: 70/50 lb Sandbag

    B.

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

  • WOD – 7 Jan 19 (1/7/2019)

    A.

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

    B.

    4 min AMRAP:

    12 KB Swings
    20 Single Leg Deadlift (10 each leg)

    Rest 1 min, then:

    4 min AMRAP:

    12 Sandbag Back Squats
    20 Front Rack Lunges (10 each leg)

    RX: 53/35 lb KB, 70/50 lb Sandbag


  • WOD – 3 Jan 19 (1/2/2019)

    A.

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

    B.

    21-15-9 for Time:

    Thrusters
    Sandbag Sit-ups

    RX: 70/50 lb Sandbag

  • WOD – 2 Jan 19 (1/2/2019)

    A.

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

    B.

    Active Recovery (easy run/row, light yoga, etc)

  • Brute Force Burpee Challenge – 1 Jan 19 (12/31/2018)

    As Many Reps as Possible in 60 mins:

    Brute Force Burpees

    RX: 70/50 lb Sandbag

  • WOD – 31 Dec 18 (12/30/2018)

    A.
    4 Rounds for Time:

    Run 100m
    15 Pull-ups
    10 Single Leg Squats

    B.

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

  • Brute Force REDWOD – 28 Dec 18 (12/27/2018)

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

  • WOD – 27 Dec 18 (12/26/2018)

    A.
    3-2-1 Wave, Shoulder Press. Start at 70% 1RM.

    B.
    8 min AMRAP:

    4 Muscle-ups
    8 Clean and Press
    12 Push-ups

    RX: 50/30lb Sandbag

  • WOD – 26 Dec 18 (12/25/2018)

    3 Rounds for Time:

    400m Run
    20 Brute Force Burpees
    15 Back Squats
    20 Shoulder to Shoulder
    50m Farmer Carry

    RX: 70/50lb Sandbag

  • Merry Christmas – 25 Dec 18 (12/24/2018)

    Rest Day! Have a very Merry Christmas!

  • WOD – 24 Dec 18 (12/23/2018)

    A.

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

    B.

    21-15-9:

    Clean and Press
    Over the Shoulder

    RX: 70/50lb Sandbag