Workout of the Day
Wednesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Deadlifts (20 min)
5 Sets of 5 Reps at 80% of 1RM Deadlift
*in between sets perform 2 Turkish get-ups per arm, increasing weight if possible*
B: Metcon (Time)
15 Rounds For Time
2 Bar Muscle Ups
4 Deadlifts (185/125)
8 Wall Balls
WEDNESDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP OF:
500M SKI
5 TTB
20 THRUSTERS (EMPTY BAR)
5 TTB
20 GOOD MORNINGS (EMPTY BAR)
5 TTB
B: Metcon (Time)
15 ROUNDS FOR TIME:
2 BURPEE PULL UPS
4 KB DEADLIFTS Rs/Bs
8 WALL BALL 20/14
Weightlifting
[BRUTAL REPUBLIC] – Weightlifting
A: Metcon (Weight)
Snatch Complex
Every 2 Minutes for 20 Minutes
1 Snatch Pull
1 Hang Power Snatch
1 Pause Hang Squat Snatch
B: Metcon (No Measure)
Accessory
4 Sets
5 Snatch Grip Deadlifts (heavy)
10 DB Push Press/Arm
20 Russian KB Swings (heavy)
Tuesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Push Press
Every 90 Seconds for 15 Minutes
3 Push Press (70-80%)
6 Burpees
B: Metcon (AMRAP – Reps)
EMOM15
Min 1: 21 KBS (B/Y)
Min 2: 14/12 Cal Row/Ski
Min 3: 7 Push Press (115/75) + 7 Burpees Over the Bar
TUESDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
5 ROUNDS FOR TIME: (33 MIN CAP)
15/12 CALS BIKE
25 DB FRONT RACK FORWARD LUNGES 45s/25s
20 DB PUSH PRESS
15 RING ROW
10 DEVIL PRESS TO PLANK
5 STRICT PULL UPS
Monday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Back Squats
Every 3 Minutes for 21 Minutes
5 Back Squats @75-80%
10 Hollow Rocks
150m Row/Ski
*Back Squat weight should be 5-10lbs heavier than last week*
B: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
4 Power Snatch (135/95)
8 OHS (135/95)
32 Double Unders
-2 minute Rest-
8 Minute AMRAP
8 Power Snatch (95/65)
16 OHS (95/65)
32 Double Unders
MONDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (No Measure)
E3MOM OF: (21 MIN)
200m ROW/SKI
20 KBS B/G
15 AB WHEEL ROLLOUT
B: Metcon (AMRAP – Rounds and Reps)
8 MIN AMRAP OF:
8 HEADCUTTERS
10 BURPS OVER KB
32 DUBS
*2 MIN REST*
8 MIN AMRAP OF:
4 HEAD CUTTERS
5 BURPS OVER KB
32 DUBS
Bloody Sunday
[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
FOR TIME: (40 MIN CAP)
12 ROUNDS OF:
12 PULL UPS
12 HSPU
12 LUNGES
12 SIT UPS
200M ROW/SKI/RUN OR 12 CALS BIKE
**RX+ WEIGHT VEST**
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