Workout of the Day

PARTNER WOD

[BRUTAL REPUBLIC] – Cross/Train

35 AMRAP:
400 M RUN
30 OHS
20 LATERAL BURPEE OVER BAR
10 RMU

*RUNS ARE TOGETHER
*OHS WEIGHTS
MEN-75-95-115….ETC 20 LB JUMPS EVERY ROUND
WOMEN-55-65-75…ETC 10 LB JUMPS EVERY ROUND

A: Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

35 AMRAP:

400 M RUN

30 OHS

20 LATERAL BURPEE OVER BAR

10 RMU

*RUNS ARE TOGETHER

*OHS WEIGHTS

MEN-75-95-115…ETC 20 LB JUMPS EVERY ROUND

WOMEN-55-65-75…ETC 10 LB JUMPS EVERY ROUND

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Clean and Jerk Complex

Every 2 minutes for 10 sets (20 minutes)

1 Squat Clean

1 Hang Squat Clean

1 Jerk

*increase weight throughout. You should finish heavier than the complex last week!

B: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 Wall Balls

12 Pull Ups

9 Power Cleans (95/65)

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

E2MOM OF: (20 MIN)

1. 250M ROW/SKI

2. 4 BEAR COMPLEX 75/55

* 2 MIN TO COMPLETE BOTH, EXTRA TIME IS REST*

B: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP OF:

50 ALT FOOT TAPS TO 45LB PLATE

20 ALT LUNGES W KB FARMER CARRY Bs/GS

25 KBS

50 BICYCLE CRUNCHES

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

Thanksgiving with the Girls

Angie’s House

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Air Squats

Helen’s House

400m Run

21 KBS (B/G)

12 Pull Ups

Fran’s House

15 Thrusters (95/65)

15 Pull Ups

Nancy’s House

400m Run

15 OHS (95/65)

Isabel’s House

15 Power Snatches (95/65)

Karen’s House

50 Wall Balls (20/14)

Annie’s House

50-40-30-20-10

Double Unders

Sit Ups

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Bench Press (20 minutes)

Build to a Heavy Single

Recommended sets:

10-8-6-4-2-2-1-1-1

*alternate between 30 Russian Twists (35/25) and 1 minute weighted planks*

B: Metcon (Time)

4 Rounds For Time

15 Deadlifts*

15 Push Ups

50 Double Unders

*Round 1: 135/95

Round 2: 185/125

Round 3: 225/155

Round 4: 275/185

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

500M ROW/SKI

20 RING ROW

20 GHD SIT UPS

20 OVER SHOULDER MED BALL 60+/40+

B: Metcon (Time)

4 ROUNDS FOR TIME: (20 MIN CAP)

20 KB DEADLIFT R’s/B’s

15 PUSH UPS (5 WIDE/5 REGULAR/5 DIAMOND)

50 DUBS

Weightlifting

[BRUTAL REPUBLIC] – Weightlifting

A: Metcon (Weight)

Power Clean/Push Press Complex

Every 2 Minutes for 8 Sets

3 Deadlifts

2 Power Cleans

1 Push Press

B: Metcon (No Measure)

Accessory

3 Rounds For Quality

5 Muscle Cleans (95/65)

10 Push Press (95/65)

20 Banded Good

1 Minute Weighted Plank

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

16 MIN EMOM OF:

1. 18 WALL BALL 20/14

2. 12 STRICT HANGING LEG LIFT

B: Metcon (AMRAP – Rounds)

20 MIN AMRAP OF:

12/10 CALS BIKE

25 MARINE CORPS CRUNCHES

25 KBS B/G

25 KB SDHP

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Power Snatch

EMOM 16

Min 1: 10/8 Cal Row

Min 2: 3 Power Snatch (increasing)

B: Metcon (AMRAP – Reps)

5 Rounds for max reps (20 min)

2 minutes:

20 Thrusters (75/55)

10 Toes to Bar

Max Hang Power Snatch (75/55)

-2 min rest-

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

10 EMPTY BAR LUNGE LUNGE SQUAT

15 AB WHEEL ROLLOUTS

20 DB PUSH PRESS 40s/20s

200M RUN (1 LAP)

B: Metcon (AMRAP – Rounds and Reps)

EVERY 2 MIN FOR 16 MIN:

6 HEAD CUTTERS B/G

6 ALT DB HANG SNATCH 40/20

6 BURPS

**ADD TWO REPS OF EACH MOVEMENT PER ROUND**