THURSDAY 7-11-19

Dynamic warm up



WOD For Time

Time cap 40 min

1000 m run


5 Strict pull ups

7 Hand release Push Up

9 Cal Row

1000 m run

3 Rounds

5 strict pull ups

7 Hand release pushups

9 cal row

1000 m run

1 Round

5 strict pull ups


9 cal row


Wednesday 7-10-19

Warm Up

2 Rounds:

12 Cal Row

12 Spider-Man

9 Moderate Calorie Row

50′ Single Arm Overhead Carry (25′ each)-m

6 Fast-ish Calorie Row

6 Inchworms

2 Rounds:

1:00 Thoracic Opener (Barbell) –

5 Barbell Strict Presses

1:00 Wrist Stretches

5 Barbell Push Presses

On the first round, use an empty barbell. On the second round, increase a bit of load.

3 Rounds, steadily bringing our intensity up on


20 Double-Unders

10 AbMat Sit ups




All with a running clock:

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 135-155-185-155-135

Female Pounds – 95-105-125-105-95


For Time:

40/30Calorie Row

(Run sub 800m)

… Directly into:

100-80-60-40-20– Double-Unders

50-40-30-20-10– AbMat Sit-Ups

… Directly into:

40/30Calorie Row

For Deadlift/ Push jerk

Stimulus wise, we are looking for the following criteria on the three loadings:

Lightest – One we could cycle for 21+ reps unbroken, when fresh.

Middle – One we could cycle for 14+ reps unbroken, when fresh.

Heaviest – One we could cycle for 7+ reps unbroken, when fresh.

This is a running clock effort, which will last 13:30 in total.

Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks). Athlete’s are to have a single bar and change weights.

TUESDAY 7-9-19

Warm up 2 Rounds

:50s Row or Bike (athlete’s choice)

-20sec Deadhang from pull up bar with 5-7 Scap Retractions

– 15 Hollow Rocks –

-6/6 DB Single leg Deadlifts

– 8 Pausing Hip Extensions (2s at top)



inchworm w/push  up 

inbetween sets

1) L/R Lunge w/instep + Trunk rotation

10-15s HS Hold

Handstand Weight Shifting –

Then 1 RNFT

1:00 Light Row + 60% of Max Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Reps

1:00 Light Row + 50′ HS Walk

** a practice session coupling both the strict handstand pushup with handstand walking.

The 1:00 row intervals are purely in place to slightly elevate our heart rate. Pacing wise, we should be at a relaxed, conversational pace. For males, somewhere in the range of 900-1000. For females, somewhere in the range of 825-925.

WOD For Time

4 Rounds:

200 Meter Run

8 Bar Muscle-Ups

200 Meter Run

12 DB Power Snatches

*alt DB snatches

Dumbbell Pounds – 70/50

With higher skill gymnastics, and heavier loads on the DB snatches, the runs become our pacer, relative to our abilities inside the gym walls.

MONDAY 7-8-19


3 Rounds

:50 easy :10sec hard Cal Row

100 m Run

5 slow Wall Squats

5/5 DB Windmill

5 Incworm push-up

1 Round of “Strict Cindy”

Into 2 Rounds:

1:00 Thoracic Opener (Barbell or medball)

1:00 Laying Front Rack Stretch

1:00 (:30s each side) Dorsiflexion –





For Time


Squat Cleans

Ring Dips

Pounds – 135/95

Post work

Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – :30s Dumbbell Close-Grip Floor Press –

Minute 2 – :30s Glute Bridges –



2:00 Row (Light Pace)

Into 1 Round:

10 Pausing Glute Bridges

20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

1:30 Row (Moderate Pace)

Into 2 Rounds:

:15s Superman Static Hold

:15s Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

1:00 Row

Into 2  Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Strict Presses

25 Double-Unders

All with an empty barbell.




Barbell Cycling

DT Complex

On the 2:30x 5:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Set 1 55% of C&J

Set 2 60% of C&J

Set 3,4 & 5 Build to a heavy for the day

CONDITIONING WOD (24 minutes )

4 Rounds:

1:00 – Toes to Bar

1:00 – Power Snatches

1:00 – Thrusters

1:00 – Calorie Row

2:00 – Rest

Barbell Pounds

– 75/55  SCALED.

–   95/65 RX

FRIDAY JULY 5th 2019


There is no 11:00 class today for Friday sorry For the inconvenience.




2 Rounds:

15/12 Calorie Row

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

12/9 Calorie Row

10 Russian KBS

25 Double-Unders


3 Inchworms

4 Russian Baby Makers

5 Ring Kip Swings

:15s GHD Static Hold – Belly Up

For the back squat use the weight you used on Monday






WOD 20 min CAP

3 Rounds:

40/30 Calorie Row

30 DU (or 90 SU)

10 Atlas stone over shoulder

5 MU








Independence Day WOD 7-4-19

In observance of Independence  Day we will have only one class @ 8:00 AM







WARM UP 3 rounds

200 m run

inchworm push ups

Medball cleans

sit ups


Barbell warm up for wod

2 rounds 3 reps each

muscle cleans

strict press

front squats

squat cleans






Brute force Mile

scale as needed

option also with a partner if partner wod is for you share reps and rounds BUT BOTH RUN TOGETHER sharing 1 weight.

50 burpees 


400m burden (weighted)run


10 rounds of:   

3 pushups

4 high pulls

5 front squats


800m burden(weighted) run


1-2-3-4-5-6-7-8-9-10 Rep Rounds of:

-Bear complex 

-burpees over bar


400m burden run


50 lateral burpees over bar


Rx weight is: 70#/50#

1 Rep of Bear Complex =  1 squat clean into an overhead press into 1 back squat into an overhead press



Think Murph was hard? Try the Brute Force Mile!

The Brute Force Mile is back and bigger than ever! This year’s worldwide event will take place literally anywhere and anytime between July 4 and July 8, 2019. All you need is a Brute Force sandbag and the great outdoors! So get together with your friends, family and anyone else who wants to tackle the hardest mile they have ever walked, run or crawled!!!


The BRUTE FORCE MILE is a chance for you and all your fitness lovin’ friends to sweat together for a good cause! You can do this by yourself, with friends or whatever…and you can do it anywhere! This event is a one mile sandbag burden carry…with a twist. We will be adding a series of sadistic sandbag “mini” workouts along the way. The goal is to raise heart rates and dollars for our Veteran brothers and sisters. Of course, the workout WILL be hard and of course, there WILL be some cool swag for registering!


This workout is part of our #ROCKTHESOCKS FOR CHARITY SERIES; our annual giveback campaign here at Brute Force. These community-based workouts are held four times a year where we collectively raise money and awareness for an awesome cause!  All you do is sign up, encourage your friends and family to do the same, and then get together to do the workout in your local community alongside the rest of us across the nation!

And again, as part of your registration, you’ll receive an awesome Brute Force Gift that you can only get if you register & participate in the Brute Force Mile!