Workout of the Day

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER] vs. [SHRED]

For Time:

15 DB Man Maker (45/25lbs)

30 Toes to Bar

45 Cal Assault Bike

60 Ab Mat Sit-Up

75 Wall Ball (20/14)

90 Russian KBS (Y/G)

105 alt Walk Lunges

1,000m Run

DIESEL

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

500M ROW/SKI/400M RUN

25 AB ROLL OUTS

25 THRUSTERS 75/45

25 SDHP

500M ROW/SKI/400M RUN

25 AX GRIP PULLUPS

25 NARROW TO WIDE PUSH UPS

25 FRONT RACK ALT LUNGES

500M ROW/SKI/400M RUN

*AFTER LAST ROW/SKI/RUN,

HEAD BACK UP LIST ENDING WITH ROW/SKI/RUN

***40 MIN CAP***

TUESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

3 Rounds For Time: [7 Min Cap]

15 Deadlift (225/155lbs)

12 Burpee Box Jump (30/24″)

– 3 Min Rest/ Transition –

3 Rounds for Time: [7 Min Cap]

15 DB Cluster (45/25lbs)

12 Toes to Bar

– 3 Min Rest/ Transition –

3 Rounds for Time: [7 Min Cap]

15 Power Clean & Jerk (135/95lbs)

12 Cal on ANY Machine

B: Metcon (Time)

[SHRED]

For Time: [30 Min Cap]

2 Mile Run

100 Push-Ups

200 Air Squat

2 Mile Run

MONDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. Every 2 Minutes for 12 Minutes

5 Back Squats

(Starting @ 40% and increasing every set)

– 3 Min Rest/ Transition –

For Time: [30 Min Cap]

Buy in: 100 DU’s

8 Rounds:

8 Strict HSPU

8 C2B Pull-UPS (can be Kipping or strict)

8 alt Back Rack Lunges (165/110lbs)

Buy Out: 100 DU’s

B: Metcon (Time)

[SHRED]

For Time: [45 Min Cap]

1,000m Row

1,000m Ski

10 Mile Assault Bike

100 Straddle Ups

50 Wall Ball (20/14)

25 DB Burpee Step Up & Over (20″) (45/25lbs)

*Every 5 Minutes on the clock stop and Run 100m sprint

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

“Hopkins”

For Time

4 Rounds of:

61 calorie Row

41 Kettlebell Swings (53 lb)

25 Push-Ups

68 Air Squats

9 Strict Pull-Ups

Cash-Out:

400 meter Weighted Run

(45lb/35lb plate)
Background: This “Hopkins” Hero WOD was created by the SWAT Members of the Illinois State Police for their Teammate, Trooper Nicholas Hopkins, who was shot and killed while serving a warrant in St. Louis on August 23, 2019.

The rep scheme signifies:

– 4 rounds for his 4 children

– 61 calorie and 41 kettlebell swings for his Star #6141

– 9 pull-ups for 9 immediate SWAT members

– 400 meter run for his wife, Whitney

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

3 Rounds for Time:

50 “one for one” wall balls (20/14)

50 Partner Plank Hop Burpees

(Switch every 5 reps)

50 Cal Ski (switch every 5 calories)

50 Clean & Jerk (95/65lbs)

(Partner A performs C&J while partner B completes AMRAP Russian KBS (B/Y)

DIESEL

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

400M RUN

100 JUMP JACKS W/BURPEE EVERY 5TH REP

90 FLUTTER KICKS

80 HELLO DOLLYS

70 BOX STEP UPS 20″

60 ALT KB HANG SNATCH Y/W

50 WEIGHTED SIT UPS 15/10

40 PULL UPS

30 ALT PLATE PUSH UPS

20 SDHP 75/45

10 BEAR COMPLEX

**100M RUN BETWEEN MOVEMENTS**

***40 MIN CAP***

FRIDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER] (40 Min Cap)

For Time:

50 Squat Cleans (135/95lbs)

30 Ring or Straight Bar Dips

10 DB Man Maker (45/25)

– 3 Min Rest – (on your own clock)

For Time:

50 Overhead Squats (115/75lbs)

30 Toes to Bar

10 DB Devil Press (45/25)

– 2 Min Rest – (on your own clock)

For Time:

50 Cal on ANY Machine

30 GHD Sit-Up

10 DB Cluster (45/25)

B: Metcon (Time)

[SHRED] (40 Min Clock)

5 Rounds for Time:

600m Run

:90 Sec Plank hold

20 OH Plate Walking Lunges (35/25)

20 Deadlift (75/55lbs)

20 Double DB Bicep Curl & Press (25/15lbs)

Buy Out: 50 V-Ups

THURSDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds)

[POWER]

Every 6 Minutes for 42 Minutes

400m Run

15 Unbroken Pull-Ups

20 Unbroken American KBS (B/G)

25 Air Squat
*Try and finish each round within 5 seconds of the previous round! Goal is to complete pull-ups and KBS unbroken every single round.

B: Metcon (AMRAP – Rounds)

[SHRED]

Every 6 Minutes for 42 Minutes

500m Row

3 Rope Climbs OR 12 Ring Row

6 Burpee Box Jump Over (30/24″)

9 Wall Ball (20/14)

DIESEL

[BRUTAL REPUBLIC] – X-Diesel

Metcon (No Measure)

TABATA BIKE/SKI/ROW

:20 ON/:10 OFF FOR 4 MIN

**2 MIN REST**

THEN 10 MIN AMRAP OF:

5 RING ROW (LOW AS POSS.)

10 DIVE BOMBERS

15 BACK SQT 75/45

**2 MIN REST**

THEN TABATA BIKE/ROW/SKI

**2 MIN REST**

THEN 10 MIN AMRAP OF:

10 PUSH PRESS

15 V UPS

20 BOX STEP UPS

**2 MIN REST**

TABATA BIKE/ROW/SKI

GO AS HARD AS POSSIBLE ON TABATA!!