Workout of the Day

QUARANTINED #15

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

“Blackjack”

For Time:

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Ups

…continue this pattern until…

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of sit-ups is completed.

HOME WORKOUT # 14

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

“Unbroken” [QUARANTINED #14]

40 Min AMRAP

20 Unbroken Hollow Rocks

30 Unbroken Jump Squats

40 Unbroken Russian KBS

50 Unbroken alt Mountain Climber

60 alt Unbroken Flutter Kick

70 Unbroken Jump Jacks

* any break on ANY movement require a 200m Run on the spot!

QUARANTINED #14 WOD B

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

400M RUN

30 LEG LIFTS ON GROUND

25 ALT DB/KB SNATCH

20 DIPS BETWEEN CHAIRS

15 HEADCUTTERS (SQUAT CLEAN THRUSTER WITH KB/DB)

10 DECK SQUATS

200M RUN

25 LEG LIFTS

20 ALT SNATCH

15 DIPS

10 HEADCUTTERS

200M RUN

20 LEG LIFTS

15 ALT SNATCH

10DIPS

200M RUN

15 LEG LIFTS

10 ALT SNATCH

200M RUN

10 LEG LIFTS

400M RUN

40 MIN CAP

HOPEFULLY YOU HAVE ENOUGH WEIGHT TO MAKE IT TOUGH. IF YOU FIND IT TOO EASY, SIMPLY, ADD MORE REPS!!! ENJOY!

HOME WORKOUT #13

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

“Bert”

For Time:

50 Burpees

400 meter Run

100 Push-Ups

400 meter Run

150 Walking Lunges

400 meter Run

200 Air Squats

400 meter Run

150 Walking Lunges

400 meter Run

100 Push-Ups

400 meter Run

50 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last rep of Burpees is completed.
Dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”

SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

ACTIVE REST DAY

A. 30 Minutes

MOBILITY!

B. 30 Minutes

Jog or Bike for 30 minutes of constant movement

Saturday

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

QUARANTINED #11

AKA “SISSY TEST”

for time:

20 burpees/1 kbs

19 burpees/2 kbs

18 burpees/3 kbs

17 burpees/4 kbs

16 burpees/5 kbs

15 burpees/6 kbs

14 burpees/7 kbs

13 burpees/8 kbs

12 burpees/9 kbs

11 burpees/10 kbs

10 burpees/11 kbs

9 burpees/12 kbs

8 burpees/13 kbs

7 burpees/14kbs

6 burpees/15 kbs

5 burpees/16 kbs

4 burpees/17 kbs

3 burpees/18 kbs

2 burpees/ 19 kbs

1 burpee/20 Kbs

Kbs are American(overhead)

kb or db as heavy as you’ve got!!

42 min cap

TANNERS B-DAY WOD!!

[BRUTAL REPUBLIC] – Weightlifting

Metcon (Time)

3 ROUNDS OF:

28 WEIGHTED SIT UPS (1/5TH VODKA BOTTLE OVERHEAD)

29 BURPEES

91 AIR SQUATS

3 rounds because 3rd month!

28 sit ups for the day of the month

29 burpees cuz that’s how old your ass is!!

91 air squats for the year you were born!!

HAPPY BDAY SUCKA!!!

NOW GET TO WORK!!!

HOME WORKOUT #10

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

QUARANTINED #10

5 Rounds for Time:

:90 sec left side plank

:90 sec right side plank

50 Jump Air Squats

400m Run

* Every 5 Minutes you must stop on the spot, drop and complete 15 Push-UPS
Try your best to make planks unbroken each round

HOME WORKOUT #9

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

10 Rounds for Time:

:60 sec Wall Sit (below parallel)

:60 sec max rep Alt Plank Shoulder Tap

20 Tricep Dips (use chair or coffee table)

40 Jumping Jacks (hands all the way over head)

60 Bent over Row (30 each side)

[use 20-45lbs of weight] *Each side unbroken

*Rest as needed between rounds*
Challenge alert!

Complete 20 burpees at 8am, 10am, 12pm, 2pm, 4pm, 6pm, 8pm…. seriously, what else do you have to do!?

HOME WORKOUT #8

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

QUARANTINED #8

A. 5 Rounds for Time:

25 Superman’s

30 Bulgarian Split Squat (15 each side)

35 Double Leg Mountain Climber (2 legs knee to chest and back to plank position)

40 Walking Lunges

B. Tabata

:20 on :10 off x 8 (4 Minutes)

lateral shuffle sprint (left leg leading)

Tabata

lateral shuffle sprint (right leg leading)

*walk during 10 second rest periods*
Score = Time on Part A!