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**