• WOD – 14 Jul 20 (7/13/2020)

    A.

    Run 5K.

    Then, 3 Rounds:

    10 Weighted Glute Bridge
    10 Jumping Squats

    B.

    3-3-3-3-3 Weighted Dips

  • WOD – 13 Jul 20 (7/12/2020)

    A.

    3-3-3 Deadlift.  All sets at 75-80% 1RM.

    3-3-3 Front Squat. All sets at 75-80% 1RM.

    B.

    16 Min EMOM:

    Even Minutes:
    2 Squat Cleans @ 155lb

    Odd Minutes:
    3 Muscle Ups
    10 Push-ups

  • Brute Force REDWOD – 10 Jul 20 (7/9/2020)

    You can find the @BruteForceSandbags #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.

  • WOD – 9 Jul 20 (7/8/2020)

    A.

    4 Rounds for Time:

    Run 400m
    8 Strict Pull-ups
    12 Weighted Sit-ups
    16 SB Clean and Press

    RX: 70/50 lb Sandbag

    B.

    3-3-3-3-3 Weighted Dips

  • WOD – 8 Jul 20 (7/7/2020)

    A.

    EMOM for 20 Minutes:

    Even Minutes:
    6 Single Arm KB Snatch

    Odd Minutes:
    2 Muscle Ups
    10 Push-ups

    RX: 53/30lb KB

    B.

    3-3-3 Deadlift.  All sets at 75-80% 1RM.

  • WOD – 7 Jul 20 (7/6/2020)

    A.

    Run 5K

    3 Rounds for Time:

    15 Jump Squats
    10 Weighted Glute Bridge

    RX: 70/50 lb Sandbag

    B.

    3-3-3-3-3 Weighted Pull-ups 

  • WOD – 6 Jul 20 (7/5/2020)

    A.

    3-3-3 Back Squat.  All sets at 75-80% 1RM.

    3-3-3 Deadlift.  All sets at 75-80% 1RM.

    B.

    10 Minute AMRAP:

    10 Sandbag Over the Shoulder
    20 BW Squats
    10 Front Rack Weighted Lunges

    RX: 70/50 lb Sandbag

  • Brute Force REDWOD – 3 Jul 20 (7/2/2020)

    You can find the @BruteForceSandbags #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.

  • WOD – 1 Jul 20 (6/30/2020)

    A.

    3-3-3-3 Squat Clean.  All sets at 75-80% 1RM.

    B.

    21-15-9 for time:

    Squat Clean
    Deadlift
    Back Squat

  • WOD – 30 Jun 20 (6/29/2020)

    A.

    Run 3-5 Miles.

    Then, 3 Rounds:
    15 Weighted Glute Bridge
    15 Box Jumps

    B.

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

  • WOD – 29 Jun 20 (6/28/2020)

    A.

    18 Min AMRAP:

    Run 200m
    10 Power Clean
    6 Snatch
    20 Push-ups
    12 Toes to Bar

    RX: 70/50lb Sandbag

    B.

    4-4-4 Back Squat.  All sets at 75-80% 1RM.

  • Brute Force REDWOD – 25 Jun 20 (6/25/2020)

    You can find the @BruteForceSandbags #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.

  • WOD – 25 Jun 20 (6/24/2020)

    A.

    16 Min AMRAP:

    6 Muscle-ups
    10 Push Press
    12 Bear Complex

    B.

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

  • WOD – 24 Jun 20 (6/23/2020)

    A.

    4-4-4 Deadlift.  All sets at 75-80% 1RM.

    B.

    For Time:

    3 Rounds:

    15 Deadlifts
    15 Back Squats

    3 Rounds:

    12 Hang Power Cleans
    12 Lateral Hops over the Bag

    3 Rounds:
    9 Burpees
    9 Front Squats

    RX:70/50lb Sandbag

  • WOD – 23 Jun 20 (6/22/2020)

    A.

    Run 4 Miles.

    Then, 3 rounds:

    15 Toes to Bar
    15 Jump Squats

    B.

    3-3-3-3-3 Weighted Dips

  • WOD – 22 Jun 20 (6/21/2020)

    A.

    4 Rounds for Time:

    12 Sandbag Slams
    12 Lunges
    12 Thrusters
    200m Burden Carry

    RX: 70/50lb Sandbag

    B.

    5-4-3-2-1 Overhead Squat.  Work to today’s 1RM.

  • Brute Force REDWOD – 19 Jun 20 (6/18/2020)

    You can find the @BruteForceSandbags #REDWOD on the Brute Force Tactical Instagram/Facebook @bruteforcetactical.  REDWOD will be posted Friday morning.

  • WOD – 17 Jun 20 (6/16/2020)

    A.

    12 Minute AMRAP:

    14 Push-up Pull-unders
    12 Thrusters
    10 Over the Bag Burpees
    8 Sandbag Weighted Sit-ups

    RX: 70/50lb Sandbag

    B.

    3-3-3-3 Front Squat.  All sets @ 80-85% 1RM.

  • WOD – 16 Jun 20 (6/15/2020)

    A.

    5-5-5 Shoulder Press.  All sets at 70-75% 1RM.

    B.

    15-12-9 reps for Time:

    Pull-ups
    Push-ups
    Front Squats

    RX: 70/50lb Sandbag
    Run 400m between sets.

    Wear a 20lb Vest

  • WOD – 15 Jun 20 (6/14/2020)

    A.

    4-4-4 Back Squat.  All sets at 75-80% 1RM.

    B.

    5 Rounds for Time:

    200m Run
    15 Back Squat
    10 Clean and Press
    20 Lunges

  • Brute Force REDWOD – 12 Jun 20 (6/11/2020)

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

  • WOD – 11 Jun 20 (6/10/2020)

    A.

    Half “Murph”

    Run 1/2 Mile

    50 Pull-ups
    100 Push-ups
    150 Squats

    Run 1/2 Mile

    Wear a 20lb Vest.

    B.

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

  • WOD – 10 Jun 20 (6/9/2020)

    A.

    Run 3-5 Miles.

    Then, 3 Rounds:
    15 Single Leg Glute Bridge
    15 Box Jumps

    B.

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

  • WOD – 9 Jun 20 (6/8/2020)

    A.

    4 Rounds for Time:

    Run 400m
    30 Push-ups
    16 Front Rack Lunges
    10 Toes to Bar

    RX: 70/50lb Sandbag

    Wear a 20lb Vest

    B.

    5-5-5-5-5 Weighted Dips.

  • WOD – 8 Jun 20 (6/7/2020)

    A.

    3-3-3-3 Deadlift.  All sets @ 80-85% 1RM.

    B.

    21-15-9 Reps for Time:

    Pull-ups
    Power Cleans
    Back Squat
    Deadlift

    RX: 70/50lb Sandbag

  • Brute Force REDWOD – 5 Jun 20 (6/4/2020)

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

  • WOD – 4 Jun 20 (6/3/2020)

    A.

    10 Minute AMRAP:

    6 Pull-ups
    10 Burpees
    12 Clean and Press

    RX: 70/50 lb Sandbag

    B.

    5-5-5-5-5 Weighted Dips.

  • WOD – 3 Jun 20 (6/2/2020)

    A.

    3-3-3-3 Back Squat.  All sets @ 75-80% 1RM.

    B.

    5 Rounds for Time:

    200m Run
    10 Back Squats
    15 Push Press
    20 Push-up Pull-unders

    RX: 70/50 lb Sandbag

  • Brute Force REDWOD – 29 May 20 (5/28/2020)

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

  • Brute Force REDWOD – 22 May 20 (5/21/2020)

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

    3-3-3-3 Snatch. Do all sets at 80-85% 1RM.

  • Brute Force REDWOD – 8 May 20 (5/7/2020)

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

    2-2-2-2-2 Overhead Squat. Work to 90%+ 1RM.

  • Brute Force REDWOD – 1 May 20 (4/30/2020)

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

    2-2-2-2-2 Clean. Work to 90%+ 1RM.

  • Brute Force REDWOD – 24 Apr 20 (4/23/2020)

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

    5-4-3-2-1 Back Squat. Work to 95%+ 1RM.

  • Brute Force REDWOD – 17 Apr 20 (4/16/2020)

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

    2-2-2-2-2 Clean. Work to 95% 1RM.

  • Brute Force REDWOD – 10 Apr 20 (4/9/2020)

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

  • Brute Force REDWOD – 3 Apr 20 (4/2/2020)

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

  • Brute Force REDWOD – 27 Mar 20 (3/26/2020)

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

  • Brute Force REDWOD – 20 Mar 20 (3/19/2020)

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

    or

    Body Weight “Murph”

    Run 1 mile

    100 Pull-ups
    200 Push-ups
    300 Squats

    Run 1 mile

  • Brute Force REDWOD – 6 Mar 20 (3/5/2020)

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

    or

    Body Weight Half “Murph”

    Run 800m

    50 Pull-ups
    100 Push-ups
    150 Squats

    Run 800m

  • Brute Force REDWOD – 28 Feb 20 (2/27/2020)

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

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