Workout of the Day

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Deadlifts (15 Minutes)

Every 3 Minutes for 5 Sets

5 Deadlifts at 10-20lbs heavier than last week*

16 Alt DB Curls (AHAP)

*weight is the same for all 5 sets. This should be between 75-85% of 1RM.

B: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

15/12 Cal Row

20 Russian KBS (R/B)

15/12 Cal Ski

20 Box Step Ups (20in)

*this workout can be as easy or hard as you make it; try to push the pace!

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME:

30/24 CAL BIKE

100 WALL SIT WALL BALL RUSSIAN TWIST 20/14

90 FLUTTER KICKS

80 HELLO DOLLYS

70 RKBS B/G

60 BOX STEP UPS

50 A SQUAT TO PLATE

40 RING ROW

30 DIAMOND PUSH UPS

20 TTB

10 GROUND TO STANDING (ROPE)

30/24 CAL BIKE

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Bench Press (15 Minutes)

5 Sets of 5 Bench Press at 5-10lbs heavier than last week

*accumulate 4 minutes of plank between sets

B: Metcon (Time)

For Time

18-15-12-9-6-3

Push Press (95/65)

Burpees over the Bar

Pull Ups

TUESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (No Measure)

20 MIN EMOM OF:

1. 12/10 CAL SKI

2. 10 BURPEES

**2 MIN BREAK**

THEN:

16 MIN AMRAP OF:

10 PUSH PRESS 75/55

10 FRONT SQUAT

10 TTB

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Overhead Work (20 Minutes)

3 Behind the Neck Push Press

2 Snatch Balances

1 Pause Overhead Squat

*Focus on good positions and technique; build to a moderate complex.

**A good goal for weight would be 85% of 1RM Snatch

B: Metcon (4 Rounds for time)

Every 4 Minutes for 4 Sets

6 Back Squats (205/135)

9 Toes to Bar

12/9 Cal Assault Bike Sprint

*score is total time across the 4 intervals. Note time of each interval.

MONDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME:

500M ROW THEN:

10-1 SHOOT THRUS (PARALETTES)

1-10 PULL UPS

THEN 500M ROW THEN:

10-1 V UPS

1-10 BURPEES

THEN 500M ROW THEN:

10-1 ALT DB SNATCH 45/30

1-10 GOBLET SQUAT W/DB

FINISH WITH 500M ROW

Cross/Train – Sun, Aug 7

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

5 MIN EMOM

3 HANG HIGH PULL @75%

B: Metcon (No Measure)

5 MIN EMOM

3 HANG POWER @ 50-60%

C: Metcon (No Measure)

5 MIN EMOM

2 HANG SQUAT CLEAN/SNATCH @ 50-60%

D: Metcon (Time)

20 MIN LIFT-O-RAMA

**ALL WORK FROM THE HANG**

STAY LIGHT THIS TIME AND WORK ON THAT BIG THIRD PULL AND EXTENSION

E: Metcon (Time)

FOR TIME:

15-10-5

BIKE CALS

TTB

HANG POWER CLEAN/SNATCH

C- 135/95

S- 115/75

Saturday

[BRUTAL REPUBLIC] – X-Diesel

A: Metcon (No Measure)

Station #1

3 Minute AMRAP

Cal Assault Bike

3 Minute AMRAP

3 Double DB Thrusters (35s/20s)

3 Double DB Hang Snatches

Rest 2 Minutes

Station #2

3 Minute AMRAP

Cal Row

3 Minute AMRAP

4 Double DB Lunges

4 Double DB Squats

Rest 2 Minutes

Station #3

3 Minute AMRAP

Cal Ski

3 Minute AMRAP

4 Push Ups

4 Shoulder Taps

Saturday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

For Time

40 DB Thrusters (40s/25s)

30 Burpees to 6″ Target

60 Pull Ups

40 DB Thrusters (40s/25s)

30 Burpees to 6″ Target

120/90 Cal Row

40 DB Thrusters (40s/25s)

30 Burpees to 6″ Target

60 Pull Ups

40 DB Thrusters (40s/25s)

30 Burpees to 6″ Target

*split work evenly between partners

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Clean and Jerk Complex (20 Minutes)

Every 2 Minutes for 10 Sets

2 Squat Cleans

1 Front Squat

2 Jerks

*increase weight throughout. Your choice of split jerk or push jerk.

**You should not be failing the last set. Stay conservative on your weights and focus on technique.

B: Metcon (Time)

For Time (20 Minute Cap)

50-40-30-20-10

Wall Balls (20/14)

6 Clean and Jerks (135/95)

12 Toes to Bar

*power cleans are allowed

**format:

50/6/12, 40/6/12, 30/6/12, etc.