Workout of the Day
Thursday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
For Time
1 Mile Run (warm up/easy pace)
5 Rounds for Quality
8 DB Curls/Arm
10 Bench Press (AHAP, feel free to add weight throughout)
12 Goblet Squats (B/G)
16 Alt Gorilla Rows (B/G)
1 Mile Run (warm up/easy pace)
Wednesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Deadlifts (21 Minutes)
Every 3 Minutes for 7 Sets
4 Deadlifts at 85% of 5RM
12 Banded Glute Bridges w/ Pulse at the Top
B: Metcon (Time)
For Time (10 Minute Cap)
21-15-9
Power Cleans (135/95)
Toes to Bar
WEDNESDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
FOR TIME: (40 MIN CAP)
30/25 CAL BIKE
25 ALT PLATE PUSH UPS
25 SNATCH BALANCE (75/45)
25 GOOD MORNINGS 75/45
30/25 CAL BIKE
25 BOX JUMPS
25 BURPEE TO PULL UP BAR
25 OH BARBELL LUNGES
30/25 CAL BIKE
*AFTER LAST BIKE, BACK UP LIST*
Tuesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Split Jerks (16 Minutes)
Every 4 Minutes for 4 Sets
3 Split Jerks (start moderate and increase)
6 High Box Jumps (30+/24+)
2-4 Ring Muscle Ups*
*Scaling options:
Adv: Strict Muscle Ups
RX: Kipping Ring Muscle Ups
Int: 4 Ring rows + 4 Ring Dips
()
TUESDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
1000M ROW THEN:
100 BENCH HOPS
90 RUSSIAN TWIST 15/10
80 ALT RKBS B/G
70 OH KB FORWARD LUNGES
60 GOBLET SQUAT
50 GORILLA ROW Bs/Gs
40 TTB
30 STRICT PULL UPS
20 DIAMOND PUSH UPS
10 BURPEE BOX JUMP OVERS
1000M SKI
Tuesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Split Jerks (16 Minutes)
Every 4 Minutes for 4 Sets
3 Split Jerks (start moderate and increase)
6 High Box Jumps (30+/24+)
2-4 Ring Muscle Ups*
*Scaling options:
Adv: Strict Muscle Ups
RX: Kipping Ring Muscle Ups
Int: 4 Ring rows + 4 Ring Dips
B: Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP x 4
8 Shoulder to Overhead (115/75)
4 Burpees over the Bar
-rest 90 seconds after each AMRAP-
*score is worst AMRAP
Monday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Front Squats (18 Minutes)
Every 3 Minutes for 6 Sets
4 Front Squats (10-20lbs heavier than last weeks 5×5)
10 Ab Wheel Rollouts
B: Metcon (Time)
For Time
150 Double Unders
75 Wall Balls (20/14)
50 Pull Ups
75 Wall Balls (20/14)
150 Double Unders
MONDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
FOR TIME:
25 CAL BIKE
100 TIRE HITS
25 CAL BIKE
75 MED BALL SLAMS 40/25
25 CAL BIKE
50 KBS B/G
25 CAL BIKE
25 GOBLET SQUAT
25 CAL BIKE
SUNDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
5 MIN EMOM:
3 THREE SEC PAUSE DEAD TO KNEE @ 125%
B: Metcon (No Measure)
5 MIN EMOM :
1 DEAD/2 HIGH PULL @100%
C: Metcon (No Measure)
5 MIN EMOM:
1 CLEAN/SNATCH AND 1 HANG CLEAN/SNATCH AT 50-60%
D: Metcon (Weight)
20 MIN LIFTING EXTRAVAGANZA
E: Metcon (Time)
FOR TIME:
21-15-9 TTB
9-6-3 CLEAN OR SNATCH
R1: C135/95 S115/75
R2: C185/105 S135/95
R3: C205/125 S155/105
SATURDAY
[BRUTAL REPUBLIC] – X-Diesel
Metcon (No Measure)
2 MIN ON/1 OFF
ROUND 1:
10/8 CAL SKI
MAX KBS B/G
ROUND 2:
10/8 CAL ROW
MAX REPS JUMPING AIR SQUAT
ROUND 3:
10/8 CAL BIKE
MAX REPS RING ROW
**REPEAT THIS 4X FOR 36 TOTAL MINUTES**
IF YOU THINK THIS WAS “EASY”, YOU DIDNT GO MAX REPS