Workout of the Day

HOME WORKOUT #7

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

QUARANTINED #7

A. 10 Rounds for Time:

:60 Sec Plank Hold

10 Burpees

– Rest 1 Minute –

10 Rounds for Time:

:60 Sec Hollow Hold Flutter Kicks

15 Air Squats

– Rest 1 Minute –

10 Rounds for Time:

10 Push Ups

20 alt Jump Lunges

B. 30 Minutes:

AFAP (As Far As Possible)

Bike or Jog
Score = Total Time for Part A

HOME WORKOUT #6

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Reps)

QUARANTINED #6

30 Min EMOM

Min 1: 30 Sumo Deadlift w/ KB or weight (20-60lbs)

Min 2: 25 Sit-Ups

Min 3: 20 KB Single Arm Row (10 each arm) or weight [20-60lbs]

Min 4: 15 V-Ups

Min 5: 10 KB Head Cutters or weight (20-60lbs)
600 Possible Reps per Round! Enter your total score and weight used in the “notes” section.

HOME WORKOUT #5

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

QUARANTINED #5

For Time:

50-40-30-20-10 Reps of

– Push Ups

– Jumping Knee to Chest Tucks

– Glute Bridges

– Sit-Ups

HOME WORKOUT #4

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

QUARANTINED #4

5 Rounds For Time:

– 100 Jumping Jacks

*Every 5 Jumping Jacks you must STOP DROP and complete 1 burpee before continuing.

– 20 V-Ups (Stay Hollow @ Bottom)

– 2 Minute MAX Distance Run (there & back)
If you break on V-UP and cant hold a hollow position on any round you must add another round. This one is going to be mentally tough. GET THE WORK DONE!

HOME WORKOUT #3

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Reps)

QUARANTINED #3

25 Min EMOM

MIn 1: 55 Sec Wall Sit holding 15-50lbs of weight on lap

Min 2: 30 alt Russian Twist 15-50lbs of weight (15 reps each side)

Min 3: 25 Unbroken Russian KBS (Use single DB or KB)

Min 4: 20 Goblet Squat (15-50lbs of weight)

Min 5: 45 Sec Tall Plank hold

– 3 Min REST –

15 Minutes of Running outside!

*Remember! Speed or distance does not matter, work on just trying to keep your body moving for 15 minutes. Rain or Shine, GET OUT THERE!
Score = 385 Reps! 77 Reps per round. Wall Sit and Tall Plank = 1 Rep each! POST YOUR SCORES ON WODIFY & KEEP FIGHTING MY FRIENDS!

HOME WORKOUT#2

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

“QUARANTINED #2”

5 Rounds for Time:

20 Bulgarian Split Squat (10 each leg) [use coffee table or couch to post leg]

30 alt “Cross Body” Mountain Climber (knee to opposite elbow)

40 alt Flutter Kicks

50 Marine Corps Crunches (slide feet under couch if you do not have DB’s to place on feet)

– 2 Min Rest –

Every 90 Seconds for 15 Minutes

Odd: Rotating plank (:30 sec left side, :30 sec Center, :30 sec Right side)

Even: 12 Burpees + 24 alt Jump Reverse Lunges (rest in remaining time)
Score=Time to complete the 5 round workout! Make sure you are signing into your normal class time and posting scores to the community whiteboard!

(otherwise I’ll assume you are just sitting on your couch eating twinkies)

HOME WORKOUT #1

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Reps)

“QUARANTINED #1”

30 Min EMOM

Min 1: 55 Sec Plank Hold

Min 2: 30 alt Jump Lunges

Min 3: 25 Hollow Rock

Min 4: 20 Push-Ups

Min 5: 15 Single Leg Glute Bridges (each side)

B. RUN for 15 Minutes

* Get outside and jog if you can. distance does not matter. If you refuse to go outside I want you to complete 15 Minutes of constant Jumping Jacks.
to help keep everyone accountable please enter your scores on the EMOM! Total possible reps is 450. (90 reps per round)

**Sign in to your normally attended class to do so OR sign in to Open Gym**

TOGETHER WE WILL GET THROUGH THIS! STAY STRONG MY FRIENDS!!!

TUESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

[POWER]

Minutes 0-3, 6-9, 12-15, 18-21, 24-27 complete the following…

200m Run

12 Pull-Ups

12 Burpees

12 American KBS (B/Y)

Minutes 3-6, 9-12, 15-18, 21-24, 27-30 complete the following…

50 DU’s

12 Toes to Bar

12 Box Jump (24/20″)

12 Wall Ball (20/14lbs)
*Every 3 Minutes you will change workouts! If reps become to hard to manage cut down by 2 reps.

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

Minutes 0-3, 6-9, 12-15, 18-21, 24-27 complete the following…

200m Run

12 Bent Over Barbell Row (75/55)

12 Burpees over Barbell

12 Russian KBS (Y/G)

Minutes 3-6, 9-12, 15-18, 21-24, 27-30 complete the following…

50 DU’s or 100 Singles

12 GHD Sit-Ups or Knees to Chest

12 Box Jump Over (20″)

12 Slam Ball (AHAP)

TUESDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

1000M RUN

25 AB ROLL OUTS

25 CHIN UPS

25 SHOOT THRUS

800M RUN

25 KBS B/G

25 GOBLET SQT

25 OH KB LUNGE

600M RUN

25 AB ROLLOUTS

25CHIN UPS

25 SHOOT THRUS

400M RUN

25 KBS

25 GOBLET SQT

25 OH KB LUNGE

200M RUN

**40 MIN CAP**

MONDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

POWER

FINAL WIDOWMAKER!!

10-10-6-6-4 WARM UP SETS

FINAL NICE AND HEAVY 20 REP

(20 MIN CLOCK)

4 MIN REST/TRANSITION

FOR TIME: (15 MIN CAP)

10 STRICT PRESS 115/75

15 OHS

20 PUSH PRESS

25 FRONT SQT

30 PUSH JERK

35 BACK SQT

_________________________

SHRED

20 MIN AMRAP

5 PULL UPS

10 PUSH UPS

15 AIR SQT

20 SIT UPS

**4 MIN REST/TRANSITION

FOR TIME (15 MIN CAP)

10 STRICT PRESS (EMPTY BAR)

15 OH LUNGES

20 PUSH PRESS

25 FRONT RACK LUNGES

30 PUSH JERK

35 BACK RACK LUNGES