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!