Workout of the Day
Monday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Back Squats (18 Minutes)
Widowmakers Week 3
Build to a heavy 20 rep Back Squat (5-20lbs heavier than last week)
Recommended sets:
8-8-6-4-4-2-20 (first set of 4 and set of 2 should be heavier than your set of 20)
Alternative: 3 Sets of 8 Reps 5-20lbs heavier than last week!
B: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 Power Cleans (95/65)
8 Front Rack Lunges
8 Toes to Bar
C: Metcon (Time)
For Time (5 Minute Cap)
60/40 Cal Assault Bike
MONDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (AMRAP – Rounds and Reps)
18 MIN AMRAP OF:
300M SKI
:30 HANDSTAND HOLD
20 DB STRICT PRESS 25/15
10 PULL UPS
B: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP OF:
500M ROW
25 A SQUAT TO PLATE
25 MARINE CORPS CRUNCHES
25 BOX STEP UPS
SUNDAY FUNDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
E2MOM OF: (20 MIN)
MIN 1-10 1 HIGH PULL/1 HANG SNATCH
MIN 11-20 2 HANG SNATCH
*ADD 5-10 PER ROUND*
B: Metcon (Time)
10 RFT OF:
10 CAL ROW/SKI
10 BURPEES
2 HANG SNATCH 135/95
Partner Saturday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
For Time
30 Pull Ups
40 Single Arm Devil’s Press (50/35)
50 Synchro Front Squats (75/55)
60 Box Jumps (24/20)
120 Cal Assault Bike
60 Box Jumps
50 Synchro Front Squats
40 Single Arm Devil’s Press
30 Pull Ups
Saturday
[BRUTAL REPUBLIC] – X-Diesel
A: Metcon (Time)
For Time (40 Minute Cap
Buy In: 1 Mile Run or 1600m Row
5 Rounds
10 Ring Rows or Pull Ups
12 KB Goblet Squats (B/G)
16 Single Arm Devil’s Press (50/35)
Buy Out: 1 Mile Run or 1600m Row
FRIDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
FOR TIME: (35 MIN CAP)
25/20 CAL BIKE
25 R ARM HANG DB SNATCH 40/25
25 L ARM DB HANG SNATCH
25 SPIDERMAN PUSH UPS
25/20 BIKE CAL
25 BACK SQUAT 75/45
25 R LEG FORWARD LUNGE
25 L LEG FORWARD LUNGE
25/20 BIKE CAL
*AFTER LAST BIKE, BACK UP LIST*
Thursday
[BRUTAL REPUBLIC] – Cross/Train
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THURSDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
REFER TO POWER
Wednesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Deadlifts (15 Minutes)
Every 90 Second for 10 Sets
3 Deadlifts
Increase weight each set to finish with a heavy triple
B: Metcon (AMRAP – Reps)
Every 3 Minutes for 18 Minutes Alt Between A & B
A) 12/9 Cal Assault Bike
12 Double KB Deadlifts (R/B)
30sec KB Farmers Hold
B) 15 Box Jump Overs (24/20)
10 Alt V Ups
5 Devil’s Press (50s/35s)
Score is total reps
Reps possible: M/165 F/156 (30sec hold counts as 1 rep)
WEDNESDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (No Measure)
EVERY :90 FOR 15 MIN:
10 DEADLIFT 115/75
20 SIT UPS
B: Metcon (No Measure)
SHRED B IS SAME AS POWER B