Workout of the Day

BRUTAL FRIDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

“Brutal Friday” [POWER]

0-10 Min Clock [EMOM]

1 Squat Clean + 2 Front Front Squat (135/95)

* Increasing 5-20lbs every minute

10-20 Min Clock [For Time]

50 Wall Balls (20/14)

40 alt DB Hang Clean & Jerk (50/35)

30 HSPU

20 Box Jump (24/20″)

10 alt Pistol Squat

* Rest in remaining time *

20-30 Min Clock [AMRAP]

10/8 Cal Bike

15 Russian KBS (B/Y)

20 V-UP

B: Metcon (Time)

[SHRED]

0-10 Min Clock [For Time]

1 Mile Run

25 GHD Sit-Up

10-20 Min Clock [For Time]

1,600m Row

25 V-Ups

20-30 Min Clock [For Time]

1,600m Ski

50 AB Mat Sit-Ups

THURSDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

[POWER]

30 Min AMRAP

400m Run

10 Power Snatch (100/70lbs)

30 DU’s

* Every break = 1 Round of “Cindy” on the spot #Don’tEffingBreak

5 Pull Ups

10 Push Ups

15 Air Squats
Goal is 7+ Rounds!!!

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

30 Min AMRAP

20 Cal Row, Ski, or Bike

30 Flutter Kick

40 Bulgrain Split Squat [20 each side]

50m OH Plate Walk (55/35lbs)

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. Every 2 Minutes for 10 Minutes

5 Back Squat @ 80% of 1RM

-5 Min Rest/Transition-

15-30 Min Clock (15 Min Cap)

For Time:

50/40 Cal Assault Bike

30 Toes to Bar

10 KB Farmer Hold Lunges (88lbs/72lbs)

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

A. Every 2 Minutes for 10 Minutes

Run 200m

10 Burpee Box Jump Over (20″)

– 5 Min Rest –

15 Min AMRAP

Row 500m

[Unbroken Barbell Complex]

10 Barbell Bicep Curl

12 Bradford Press

14 Back Squat

16 alt Back Rack Lunges

18 Barbell Good Mornings

TUESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. Every 3 Minutes for 12 Minutes

5 Push Press (135/95) [increase 5-20lbs every set]

10/8 Strict Pull-Ups [Try Strict C2B for an extra challenge!]

15 Wall Balls (20/14)

– 3 Min Rest/ Transition –

15-35 Min Clock (20 Min Cap)

4 Rounds for Time:

400m Run

12 Push Press (100/70lbs) [From Ground]

6 Thruster

* Every break on barbell = 5 Burpee Penalty on the spot

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

35 Min AMRAP

100 Marine Corps Crunches

400m Run

80 Walking Lunges

400m Ski

60 Push Ups

400m Row

40 Ring Row w/ feet on box or bench

40 Cal Bike

20 DB Thruster (45/25lbs) (35/15lbs) (25/12lbs)

MONDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

[POWER]

A. 0-12 Min EMOM

Min 1: 12 Deadlift (225/155)

Min 2: 50 sec plank hold

Min 3: 14/12 Cal Row

– 3 Min Rest –

15-30 Min Clock (15 Min AMRAP)

50-40-30-20-10

Double Under

Sit-Up

AMRAP in remaining time….

12 American KBS (R/B)

10 Box Jump (30″)

8 Pull Ups

B : Metcon (AMRAP – Rounds and Reps)

[SHRED]

A. 0-12 Min EMOM

Min 1: 12-15 Double DB Deadlift

Min 2: 50 sec plank hold

Min 3: 14/12 Cal Ski

– 3 Min Rest –

15-30 Min Clock (15 Min AMRAP)

2 Rounds:

100 alt Single Leg Singles on Jump Rope

15 Plate V-Up (15/10)

AMRAP in remaining time….

12 double KB Russian swing (G/W)

10 Double KB Front Rack Walk Lunges

8 KB Gorilla Row [ea side]

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

3 Rounds for Time

400 meter Run

7 Unbroken* Bear Complexes (135/95 lb)

* Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop)
1 Bear Complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press. Athlete may drop the bar between Bear Complexes, if necessary, without penalty. But if the athlete drops the bar during a Bear Complex, a penalty is incurred, and the Bear Complex rep must be repeated.

Background: This Hero WOD is dedicated to Police Officer Michael Langsdorf of North County Police Cooperative, Missouri who was killed in the line of duty on June 23, 2019.

At the time of his death, Officer Langsdorf was speaking with an individual who was allegedly attempting to cash fraudulent checks. When the contact turned to a struggle, Officer Langsdorf was shot by the man, who was apprehended a short time later.

Officer Langsdorf had served with the North County Police Cooperative for only three months and had previously served with the St. Louis Metropolitan Police Department for 17 years. He is survived by his two children, fiancée, and parents.

SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run

BRUTAL FRIDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

0-10 Min EMOM

Min 1: 1 Power Clean + 1 Front Squat + 2 alt Front Rack Lunges

* Starting at (135/95) and increase 10-20lbs every minute

10-20 Min AMRAP

9 Deadlift (Same weight you finished at on Clean EMOM)

7 Bar Facing Burpees

5 Ring Muscle Up

20-30 Min For Time:

800m Run

20 Strict HSPU

B: Metcon (Time)

[SHRED]

0-10 Min EMOM

Min 1: Death by Burpees x 2

(example: Min 1 = 2 Burpees, Min 2 = 4 Burpees, etc..)

10-20 Min AMRAP

10 DB Step Up & Over (25/15)

10 Glute Bridge Inch Out w/ Band

200m Run

20-30 Min For TIme:

50 Cal Ski

25 GHD Sit-Up

THURSDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

[POWER]

A. 35 Min Clock (In groups of 2-4 people)

[12-10-10-10-8-6]

– Bench Press (starting at around 50% and increasing ea set)

– Bent Over Barbell Row (starting at 95/65lbs and increasing ea set)

– Strict Toes to Bar or Toes to Rings [Modify K2C if needed]

– DB or KB Goblet Squat (Guys = 70-100lbs every set)

– Landmine Core Twist (45/25lb plate) (35/15lbs) (25/10lbs) *scale as needed

[8-6-4-4-4-2]

Heavy Med Ball or Sand Bag [G2OS]

[2-2-2-2-2-2]

Max Distance Broad Jump (6+ feet at a minimum!)

B: Metcon (Time)

[SHRED]

For Time: (35 Min Cap)

Redhill Run (1.5 Miles)

20 Double KB Hang Squat Clean (Y/G) (G/W)

30 Shoot Through Push Ups (P. Bars or stacked plates)

40 Cal Row

50 Walking Lunges w/ Plates (15/10) [Pinch Grip]

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds)

[POWER]

Every 5 Minutes for 15 Minutes

50 Wall Balls (20/14)

400m Run

– Rest 5 Min/ Transition –

20-35 Min Clock

Every 5 Minutes for 15 Minutes

30/25 Cal Assault Bike

5/4 Rope Climbs

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

35 Min AMRAP

Row 400m

Run 400m

Ski 400m

50 Ab Mat Sit-Ups

40 Box Jump Over (24/20″)

30 DB Push Press (25/15)

20 alt Cossack Squat [10 each side]

10 Strict Pull-Up