Workout of the Day

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Strict Press + Accessory (16 Minutes)

1 Set of 5 Strict Press @ 75%

1 Set of 3 Strict Press @ 85%

1 Set of AMRAP @ 95%

After the 3 sets perform 3 sets with a 25/15lb plate:

10 Plate Front Raises

20 Plate OH Presses

30 Plate Bent Over Rows

B: Metcon (AMRAP – Reps)

24 Minutes

4 Minute AMRAP x 4

15/12 Cal Assault Bike

20 Alt DB Hang Clean & Jerks (50/35)

Max Wall Walks

-rest 2 minutes after each AMRAP-

TUESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

500M ROW

30 PUSH PRESS 75/45

25 TTB

20 MED BALL SLAM 25/20

15 KBS B/G

10 HEADCUTTERS

500M ROW

25 PUSH PRESS

20 TTB

15 MED BALL SLAM

10 KBS

500M ROW

20 PUSH PRESS

15 TTB

10 MED BALL SLAM

500M ROW

15 PUSH PRESS

10 TTB

500M ROW

10 PUSH PRESS

500M ROW

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Back Squats (30 Minutes)

9 Minute EMOM

Min 1: 12/10 Cal Bike

Min 2: 8 Back Squats (135/95)

Min 3: 16 Alternating V Ups

Last 21 Minutes

Build to a heavy set of 5 Back Squats

A1: Back Squat (1×5)

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

MONDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

100 KB ROUND THE WORLDS G/W

90 RUSSIAN TWIST 25/15

80 ALT RKBS

70 BENCH PUSH UPS

60 ALT DB BENT ROW 40/30

50 DBs ON SHOULDER SQUATS

40 FARMER HOLD DB LUNGES

30 PULL UPS (STRICT AS MANY AS POSS)

20 BURPEES

10 DEVIL PRESS TO PLANK

**START WOD WITH 100M SKI, WITH 100M SKI BETWEEN EACH MOVEMENT, NO SKI AFTER DEVIL PRESS

SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (No Measure)

10 MIN EMOM OF:

MIN 1-5: 4 CLEAN OR SNATCH DEAD TO SHRUGS 110%

MIN 6-10: 3 HIGH PULLS @ 110%

———

THEN 20 MIN TO BUILD TO A HEAVY SINGLE STARTING 60%

Metcon (Time)

FOR TIME: (15 MIN CAP)

9 POWER CLEAN OR SNATCH

10 BURPEE PULL UPS

6 POWER CLEAN OR SNATCH

10 BURPEE PULL UPS

3 POWER CLEAN OR SNATCH

10 BURPEE PULL UPS

1 POWER CLEAN OR SNATCH

**9 REPS CLEAN:135/95 SNATCH 95/65

**6 REPS CLEAN: 155/105 SNATCH 115/75

**3 REPS CLEAN: 185/125 SNATCH 135/95

**1 REP CLEAN 205/135 SNATCH 155/105

SUNDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

DECK OF CARDS

HEARTS: KBS

DIAMONDS: GOBLET SQUAT

CLUBS: HRPU

SPADES: PULL UPS

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

A: Metcon (Time)

DECK OF CARDS (40 MIN CAP)

HEARTS= DEVIL PRESS 45s/30s

DIAMONDS= PULL UPS

SPADES= KB SDHP R/B

CLUBS= OH LUNGES 75/45

B: Metcon (Time)

DECK OF CARDS ROUND 2

HEARTS= BACK RACK THRUSTERS 75/45

DIAMONDS= HRPU

SPADES= POWER SNATCH

CLUBS= TTB

SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

POWERLIFT/CARDIO

FOR TIME:

10-1 BACK SQUAT BODYWEIGHT

1-10 CALS BIKE

10-1 STRICT PRESS 95/65

1-10 CALS SKI

10-1 DEADLIFT 225/155

1-10 CALS ROW

* ONE PERSON BAR WORK/OTHER CALS AT SAME TIME

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Clean and Jerk Complex (20 Minutes)

Every 2 Minutes

1 High Hang Squat Clean

1 Low Hang Squat Clean

2 Front Squats

1 Jerk

*increase weight over the 10 sets and finish with a heavy complex

B: Metcon (Time)

For Time (20 Minute Cap)

100 Double Unders

10 Squat Cleans (135/95)

8 Chest To Bar Pull Ups

80 Double Unders

8 Squat Cleans (165/115)

8 Chest to Bar Pull Ups

60 Double Unders

6 Squat Cleans (185/125)

8 Chest to Bar Pull Ups

40 Double Unders

4 Squat Cleans (205/135)

8 Chest to Bar Pull Ups

20 Double Unders

2 Squat Cleans (225/145)

8 Chest to Bar Pull Ups

FRIDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (No Measure)

40 MIN AMRAP OF:

MIN 1-10: MAX CAL SKI

MIN 11-30:

MAX ROUNDS OF CINDY

5 PULL/10 PUSH/15 SQUAT

MIN 31-40 MAX CAL ROW