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