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