Workout of the Day

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

RING MUSCLE UP TECHNIQUE AND PRACTICE OR DEATH BY RING MUSCLE UP

B: Metcon (No Measure)

E5MOM OF: (20 MIN)

12 RING MUSCLE UPS

10 SQUAT CLEANS 155/105

200M RUN TOGETHER

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

FOR TIME: (40 MIN CAP)

200M WALKING LUNGE

200M FARMER CARRY Bs/Gs

200M RUN

25 TOE TO RING

25 GOOD MORNINGS 75/55

25 DIVE BOMBER PUSH UPS

25 BACK RACK THRUSTERS

500M ROW/SKI

AFTER 500M ROW/SKI, HEAD BACK UP LIST FINISH WITH 200M LUNGE

FRIDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

TURKISH GET UPS (20 MIN)

10 TURKISH GET UPS EACH ARM WORKING TO AS HEAVY AS POSSIBLE

B: Metcon (Time)

FOR TIME: (20 MIN CAP)

CROSSFIT GAMES 2020 WOD

“FRIENDLY FRAN”

3 ROUNDS OF:

21 THRUSTERS 115/85

21 CHEST TO BAR PULL UPS

FRIDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

800M RUN

25 WALL BALL 20/14

25 SHOOT THRUS

25 GHD SIT UPS

600M RUN

25 BOX JUMPS 24/20

25 ALT DB SNATCH 45/25

25 GOBLET SQUAT W/DB

400M RUN

AFTER 400M RUN, HEAD BACK UP LIST AND REPLACE 600M RUN WITH A 200M, AND REPLACE 800 WITH A FINAL 100M TO FINISH

TUESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

POWER CLEAN AND JERK (20 MIN)

STARTING 50-60%

10-12 X 1 POWER CLEAN AND PUSH OR SPLIT JERK

WORK TO THAT HEAVY SINGLE

B: Metcon (AMRAP – Rounds and Reps)

5MIN AMRAP OF:

5 POWER CLEAN 95/65

5 PUSH PRESS/JERK

10 BURPEES

**1 MIN REST THEN:

5 MIN AMRAP OF:

5 POWER CLEAN 115/75

5 PUSH PRESS/JERK

10 BURPEES

**1 MIN REST THEN:

5 MIN AMRAP OF:

5 POWER CLEANS 135/95

5 PUSH PRESS/JERK

10 BURPEES

TUESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

500M ROW/SKI ( 40 MIN CAP)

10-1 BURPEES

1-10 BOX JUMPS 24/20

500M ROW /SKI

10-1 WALL BALL 20/14

1-10 WALL BALL SIT UPS

500M ROW/SKI

10-1 RING ROW

1-10 DB PUSH PRESS 40s/20s

500M ROW/SKI

FRIDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (No Measure)

30 MIN EMOM OF:

1. 15 PUSH PRESS 75/55

2. 15 HANG POWER CLEAN 95/65

3. 12/10 CALS ANY MACHINE

4. 15 BACK SQUAT 115/75

5. 15 AB WHEEL ROLL OUT

6. 12/10 CALS ANY MACHINE

SET UP BAR WITH LOWEST WEIGHT AND HAVE WEIGHTS READY FOR ADDING DURING ROUNDS

RX+ 95/65, 115/75,135/95

FRIDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (No Measure)

30 MIN EMOM OF:

1. 200M RUN

2. 20 V UPS

3. 20 SINGLE ARM ALT RKBS B/G

4. 200M RUN

5. 20 KB GOBLET SQUAT

6. 8 BURPEE PULL UPS

FRIDAY

[BRUTAL REPUBLIC] – BRUTALBOX

Metcon (No Measure)

40 MIN BOXING/CARDIO WITH COACH DEE!!