Workout of the Day
Wednesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Deadlifts (15 Minutes)
Every 3 Minutes for 5 Sets
5 Deadlifts at 10-20lbs heavier than last week*
16 Alt DB Curls (AHAP)
*weight is the same for all 5 sets. This should be between 75-85% of 1RM.
B: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
15/12 Cal Row
20 Russian KBS (R/B)
15/12 Cal Ski
20 Box Step Ups (20in)
*this workout can be as easy or hard as you make it; try to push the pace!
WEDNESDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
FOR TIME:
30/24 CAL BIKE
100 WALL SIT WALL BALL RUSSIAN TWIST 20/14
90 FLUTTER KICKS
80 HELLO DOLLYS
70 RKBS B/G
60 BOX STEP UPS
50 A SQUAT TO PLATE
40 RING ROW
30 DIAMOND PUSH UPS
20 TTB
10 GROUND TO STANDING (ROPE)
30/24 CAL BIKE
Tuesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Bench Press (15 Minutes)
5 Sets of 5 Bench Press at 5-10lbs heavier than last week
*accumulate 4 minutes of plank between sets
B: Metcon (Time)
For Time
18-15-12-9-6-3
Push Press (95/65)
Burpees over the Bar
Pull Ups
TUESDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (No Measure)
20 MIN EMOM OF:
1. 12/10 CAL SKI
2. 10 BURPEES
**2 MIN BREAK**
THEN:
16 MIN AMRAP OF:
10 PUSH PRESS 75/55
10 FRONT SQUAT
10 TTB
Monday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Overhead Work (20 Minutes)
3 Behind the Neck Push Press
2 Snatch Balances
1 Pause Overhead Squat
*Focus on good positions and technique; build to a moderate complex.
**A good goal for weight would be 85% of 1RM Snatch
B: Metcon (4 Rounds for time)
Every 4 Minutes for 4 Sets
6 Back Squats (205/135)
9 Toes to Bar
12/9 Cal Assault Bike Sprint
*score is total time across the 4 intervals. Note time of each interval.
MONDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
FOR TIME:
500M ROW THEN:
10-1 SHOOT THRUS (PARALETTES)
1-10 PULL UPS
THEN 500M ROW THEN:
10-1 V UPS
1-10 BURPEES
THEN 500M ROW THEN:
10-1 ALT DB SNATCH 45/30
1-10 GOBLET SQUAT W/DB
FINISH WITH 500M ROW
Cross/Train – Sun, Aug 7
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
5 MIN EMOM
3 HANG HIGH PULL @75%
B: Metcon (No Measure)
5 MIN EMOM
3 HANG POWER @ 50-60%
C: Metcon (No Measure)
5 MIN EMOM
2 HANG SQUAT CLEAN/SNATCH @ 50-60%
D: Metcon (Time)
20 MIN LIFT-O-RAMA
**ALL WORK FROM THE HANG**
STAY LIGHT THIS TIME AND WORK ON THAT BIG THIRD PULL AND EXTENSION
E: Metcon (Time)
FOR TIME:
15-10-5
BIKE CALS
TTB
HANG POWER CLEAN/SNATCH
C- 135/95
S- 115/75
Saturday
[BRUTAL REPUBLIC] – X-Diesel
A: Metcon (No Measure)
Station #1
3 Minute AMRAP
Cal Assault Bike
3 Minute AMRAP
3 Double DB Thrusters (35s/20s)
3 Double DB Hang Snatches
Rest 2 Minutes
Station #2
3 Minute AMRAP
Cal Row
3 Minute AMRAP
4 Double DB Lunges
4 Double DB Squats
Rest 2 Minutes
Station #3
3 Minute AMRAP
Cal Ski
3 Minute AMRAP
4 Push Ups
4 Shoulder Taps
Saturday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
For Time
40 DB Thrusters (40s/25s)
30 Burpees to 6″ Target
60 Pull Ups
40 DB Thrusters (40s/25s)
30 Burpees to 6″ Target
120/90 Cal Row
40 DB Thrusters (40s/25s)
30 Burpees to 6″ Target
60 Pull Ups
40 DB Thrusters (40s/25s)
30 Burpees to 6″ Target
*split work evenly between partners
Friday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Clean and Jerk Complex (20 Minutes)
Every 2 Minutes for 10 Sets
2 Squat Cleans
1 Front Squat
2 Jerks
*increase weight throughout. Your choice of split jerk or push jerk.
**You should not be failing the last set. Stay conservative on your weights and focus on technique.
B: Metcon (Time)
For Time (20 Minute Cap)
50-40-30-20-10
Wall Balls (20/14)
6 Clean and Jerks (135/95)
12 Toes to Bar
*power cleans are allowed
**format:
50/6/12, 40/6/12, 30/6/12, etc.