Workout of the Day

X-Diesel – Sat, Dec 3

[BRUTAL REPUBLIC] – X-Diesel

SATURDAY (No Measure)

FOR TIME: (40 MIN CAP)

10 BEAR COMPLEX 95/65

20 PUSH UP W/RENEGADE ROW 25s/20s

30 CAL BIKE

40 SIT UPS

50 BACK RACK FORWARD LUNGES

40 SIT UPS

30 CAL BIKE

20 PUSH UP W/RENEGADE ROW

10 BEAR COMPLEX

Cross/Train – Sat, Dec 3

[BRUTAL REPUBLIC] – Cross/Train

SATURDAY (No Measure)

FOR TIME:

20 BEAR COMPLEX 95/65

40 PUSH UP W/RENEGADE ROW 30s/25s

60 CAL BIKE

80 WALL BALL SIT UPS

100 BACK RACK FORWARD LUNGES

Cross/Train – Fri, Dec 2

[BRUTAL REPUBLIC] – Cross/Train

B: Metcon (AMRAP – Reps)

12 Minute Window

5-7-9

Power Cleans (135/95)

Burpees over the Bar

Thrusters (135/95)

Burpees over the Bar

then

Max Bar Muscle Ups in remaining time

(scale is max burpee pull ups)

*Score is BMU or BPUs, note the time on the workout in the comments

SHRED – Fri, Dec 2

[BRUTAL REPUBLIC] – SHRED

FRIDAY (No Measure)

10-1 CAL ROW

1-10 MED BALL SLAMS 60/40

**

10-1 CAL SKI

1-10 RING PUSH UPS

**

10-1 CAL BIKE

20-2 JUMPING AIR SQUATS

Cross/Train – Thu, Dec 1

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Every 4 Minutes for 8 Sets (32 Minutes)

A) 15/12 Cal Assault Bike

15 A Squats to Plate

15 Plate Snatches (45/35)

30second OH Plate Hold

B) 18/14 Cal Row

12 Barbell Bent Over Rows (95/65)

9 Hang Power Cleans (95/65)

6 Push Press (95/65)

30second Hollow Hold

SHRED – Thu, Dec 1

[BRUTAL REPUBLIC] – SHRED

THURSDAY (No Measure)

300M ROW

20 TTB

300M ROW

40 HANG POWER C&J 75/55

300M ROW

60 TIRE HITS 10/8

300M ROW

***AFTER LAST 300, BACK UP LIST***

SHRED – Wed, Nov 30

[BRUTAL REPUBLIC] – SHRED

WEDNESDAY (No Measure)

20 MIN EMOM:

1. 10 CAL SKI

2. 12 BURPEES

3. 15 A SQUAT ONTO PLATE

4. 20 SIT UPS

*****3 MIN REST/TRANSITION

17 MIN AMRAP OF:

20 ALT DB HANG POWER SNATCH 45/30

20 OH DB LUNGES

20 GHD SIT UPS

20 HYPEREXTENSIONS ON GHD

SHRED – Tue, Nov 29

[BRUTAL REPUBLIC] – SHRED

TUESDAY (No Measure)

10 RFT OF:

15/12 CAL ROW

20 PLANK TO PIKE (FEET ON ROWER SEAT)

15 ALT DB HANG POWER SNATCH 45/30

10 RING ROW

Cross/Train – Tue, Nov 29

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Bench Press (21 Minutes)

Every 3 Minutes for 7 Sets

5 Bench Press (5-10lbs heavier then last week)

1 Turkish Get Up per side

*bench press weight is the same for all 7 sets

B: Metcon (Time)

For Time (18 Minute Cap)

40-30-20-10

Alt DB Hang Clean and Jerks (50/35)

1-2-3-4

Wall Walks

10-10-10-10

Burpees

Format:

40/1/10, 30/2/10, 20/3/10, 10/4/10