Workout of the Day
SUNDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
REST AND RECOVER!
Have a great Sunday with family and friends! Stay safe out there!!
SATURDAY
[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
DECK OF CARDS
WELCOME AGAIN TO THE FESTIVAL OF PAIN!
HEARTS= HEADCUTTERS
DIAMONDS= DIAMOND PUSH UPS
CLUBS= BURPS
SPADES=OH DB/KB LUNGES
JOKER=??
WARM UPS ON brutalrepublic_
insta at 8:50 am. workout at 9am. DONT BE LATE BUT BE READY TO SWEAT OUT A GOOD TIME!
FRIDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
2 Rounds for Time:
1.5 Mile Run
50 Unbroken Push Ups
* break on push ups = 50 sit-ups on the spot!
LIVE WORKOUT THURSDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Reps)
LIVE WORKOUT! You know the drill! Warm up kicks off at 4:50pm and the workout will begin at 5PM Sharp!
25 Min EMOM
Min 1: 12 Single arm DB Devil Press (right)
Min 2: 12 Single arm DB Devil Press (left)
Min 3: :40 sec max rep “alt Jump Lunge + squat”
Min 4: 25 Hollow Rock
Min 5: :25 sec left side plank :25 sec right side plank.
Special guest (coach) joining us tomorrow!
WEDNESDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
6 Rounds for Time:
20 Hollow Rock
1 Min Plank
30 alt Jump Lunges
1 Min Wall Sit
50 Jump Jacks
* Rest 1 Minute between rounds!
LIVE WORKOUT TUESDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Rounds and Reps)
LIVE WORKOUT! You know the drill! Warm up kicks off at 4:50pm and the workout will begin at 5PM Sharp!
Every 3 Minutes for 15 Minutes
20 Single Arm DB or KB Arnold Press (10 each side)
20 Single Arm DB or KB Bent Over Row (10 each side)
20 alt Oblique focused Leg Lifts
– 1 Min Rest –
10 Min AMRAP
5 Burpees
10 Push UPS
15 Air Squats
*** Goal is 9 + Rounds!!!
MONDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Reps)
0-10 Minutes
1 Mile Run
As Many Rounds As Possible
5 Burpees
10 Sit-UPS
10-20 Minutes
1/2 Mile Run
AS Many Rounds As Possible
10 Push UPS
15 Air Squats
20-30 Minutes
400m Run
AS Many REPS As Possible
300 Walking Lunges
SUNDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
REST DAY!
GET OUTSIDE AND ENJOY SOME SUN!
SATURDAY
[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
LIVE AT 9AM ON INSTAGRAM @brutalrepublic_
DECK O’ CARDS!!
HEARTS= GOBLET SQUATS
DIAMONDS= SPIDERMAN PUSH UPS
CLUBS= BOX JUMPS
SPADES= DB/KB SNATCH
JOKER=??
BE THERE READY TO ROCK- WE GOTTA BEAT OUR BEST TIME OF SUB 30 MIN FOR OUR DECK OF CARDS WODS!!
FRIDAY
[BRUTAL REPUBLIC] – Cross/Train
A : Metcon (Time)
10 Min EMOM
Min 1: 40 sec max rep V-Ups
Min 2: 50 sec max rep jump jack
– 1 Min Rest –
For Time:
1 Mile Run
50 Burpees
Goal is 20+ V-UPS per round!