Workout of the Day
Olyday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
5 Minute EMOM x3
5 Deadlift
4 Hinge to Knee
3 Hang High Pull
2 Clean/Snatch
1 Front/OH Squat
Minutes 1-5: Muscle C/S
Minutes 6-10: Power C/S
Minutes 11-15: Squat C/S
Drop the top movement each minute, resets after the fifth minute. E.g. 5,4,3,2,1 then 4,3,2,1 then 3,2,1 etc.
Add weight each minute but stay light and focus on technique. No taking weight off.
B: Metcon (No Measure)
20 Minutes
Work to a heavy set of two (aka Demon Doubles)
Do your first rep, return the bar to the floor, reset your grip and immediately perform the second rep. No touch and go.
B1: Snatch (1×2)
B2: Clean (1×2)
Saturday
[BRUTAL REPUBLIC] – X-Diesel
A: Metcon (Time)
4 Rounds
15 Thursters (75/55)
15 Sit Ups
15/12 Cal Any Machine
2 Rounds
30 Hang Power Clean and Push Press (75/55)
30 Sit Ups
30/24 Cal Any Machine
1 Round
60 Sumo Deadlift High Pulls (75/55)
60 Sit Ups
60/48 Cal Any Machine
Saturday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
Filthy 50 Partner Style (Filthy 100)
For Time
100 Box Jumps (24/20 in)
100 Jumping Pull-Ups
100 Kettlebell Swings (1/.75 pood)
100 Walking Lunge Steps
100 Knees-to-Elbows
100 Push Presses (45/35 Ib)
100 Back Extensions
100 Wall Ball Shots (20/14 lb)
100 Burpees
100 Double-Unders
Friday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP
16 Russian KBS (R/B)
8 Alt Pistols
4 Squat Snatches*
*Every round gents add 20lbs, ladies add 10lbs.
Round 1: 75/55
Round 2: 95/65
Round 3: 115/75, etc
**scale for pistols are KB Goblet Lunges
B: Metcon (Time)
Pick your poison
For Time
1000m Row or 1000m Ski
Make it hurt!
FRIDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
10 RFT:
200MSKI
20 BACK RACK LUNGES (EMPTY BAR)
15 LEG LIFTS OR AB WHEEL
5 TWO PUSHUP BURPEE INTO A PULL UP
Thursday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
40 Minute Running Clock
Every 4 Minutes for 8 Sets
Alternate between A and B with a 1 minute rest between each interval:
A) 750/600m Row
Max Rep Overhead Lunge/Lunge/Squat (45/35)
B) 35 Burpees
Plank Hold until the 4 Minute Mark
THURSDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (No Measure)
20 MIN AMRAP OF:
500M ROW/SKI
10 RING ROW
15 WALL BALL
20 SIT UPS
**TWO MINUTE REST/ TRANSITION**
16 MIN EMOM OF:
1. 12/10 CAL BIKE
2. 18 ALT DB HANG POWER SNATCH 45/30
3. 15 BOX JUMPS 24/20
4. 18 A SQUAT TO PLATE (PUT WALL BALL BEHIND YOU AND TOUCH YOUR BUTT TO WALL BALL EACH REP)
WEDNESDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
FOR TIME:
30/25 CAL RUNNER OR BIKE
30 KBS B/G
25 WALL BALL SIT UPS 20/14 (TOSS WB TO WALL)
20 SNATCH BALANCE 75/55
15 GOOD MORNINGS 75/55
10 BEAR COMPLEX
10/8 CAL RUNNER OR BIKE
25 KBS
20 WALL BALL SIT UPS
15 SNATCH BALANCE
10 GOOD MORNINGS
10/8 CAL RUNNER OR BIKE
20 KBS
15 WALL BALL SIT UPS
10 SNATCH BALANCE
10/8 CAL RUNNER OR BIKE
15 KBS
10 WALL BALL SIT UPS
10/8 CAL RUNNER OR BIKE
15 KBS
10/8 CAL RUNNER OR BIKE
Wednesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Hang Power Clean Cycling (20 Minutes)
Every 2 Minutes for 10 Sets
Hang Power Cleans
8-8-6-6-4-4-4-2-2-2
12 Hand Release Push Ups
*increase weight throughout and work on your cycling technique while the barbell is light!
**quality push ups only.
B: Metcon (Time)
For Time
21-15-9
SDLHP (95/65)
Cal Ski
Handstand Push Ups
Cal Row
Tuesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
Every 3 Minutes for 6 Sets (18 Minutes)
6 Push Press (start at 70% and increase)
6 High Box Jumps (30+/24+)
4-6 Bar Muscle Ups*
*max rep banded strict pull ups if you dont have bar muscle ups. You should get 90 seconds of rest each set.
B: Metcon (Time)
5 Rounds for Time (15 Minute Cap)
12 Power Snatch (75/55)
12 Bar Facing Burpees