Workout of the Day

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Bodybuilding EMOMs

EMOM 12

Min 1: 12/10 Cal Ski

Min 2: 8 Barbell Bent Over Rows (AHAP) + 8 Ring Rows

Min 3: 16 Banded Tricep Extensions

Min 4: 18 Alt V Ups

-rest 2 minutes-

EMOM 12

Min 1: 12/10 Cal Row

Min 2: 8 Bench Press (AHAP) + 8 Hand Release Push Ups

Min 3: 16 Alt DB Curls (AHAP)

Min 4: 32 Russian Twists w/ DB

-rest 2 minutes-

EMOM 12

Min 1: 12/10 Cal Bike

Min 2: 16 KBS (B/G)

Min 3: 16 Prison Burpees

Min 4: 45sec Wtd Plank

THURSDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

500M ROW/SKI

25 KBS B/G

25 GOBLET SQUAT

25 RING PUSH UPS

500M ROWSKI

25 SNATCH BALANCE (EMPTY BAR)

25 STRICT PRESS (EMPTY BAR)

25 BACK RACK LUNGES (EMPTY BAR)

500M ROW/SKI

**AFTER LAST 500, BACK UP THE LIST**

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

EVERY :90 FOR 15 MIN (10 ROUNDS)

10 THRUSTERS 75/45

30 RUSSIAN TWIST 15/10

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

250M SKI

15 GROUND TO SHOULDER 60/40

15 BOX JUMP 24/20

5 CHIN UPS

10 DIAMOND PUSH UPS

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Power Snatch (15 Minutes)

Every 90 seconds for 10 Sets

2 Power Snatches

1 Hang Power Snatch

*touch and go reps increasing throughout. Work on catching in a good position

B: Metcon (Time)

For Time

10-1 Power Snatches (115/75)

1-10 Burpees over the Bar

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

SkillMOM Tuesday

16 Minute EMOM

Min 1: 14/11 Cal Row or Ski

Min 2: Gymnastic Pulling Skill

Min 3: 14/11 Cal Row or Ski

Min 4: Gymnastic Pushing Skill

For this EMOM pick two gymnastic skills to work on. One pulling skill: Rope Climbs, Muscle Ups, Chest to Bar Pull Ups, Kipping Pull Ups, skill specific accessory

One pushing skill: HSPUs, HSW, push ups, HS Hold

Pick a challenging number of whatever skill and complete that number of reps for 4 sets

B: Metcon (Time)

For Time (20 Minute Cap)

1000m Row or Ski

30 Pull Ups

10 HSPUs

50 Double Unders

750m Row or Ski

20 Pull Ups

20 HSPUs

75 Double Unders

500m Row or Ski

10 Pull Ups

30 HSPUs

100 Double Unders

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

16 MIN EMOM OF:

1. 10/8 CAL ROW

2. 20 TIRE HITS (10 EACH ARM)

3. 12 MED BALL SLAMS 25/20

4. 5 8 COUNT PUSH UPS

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

10/8 CAL SKI

10 LUNGE/LUNGE/SQUAT (EMPTY BAR)

100 BATTLE ROPE SWINGS

15 TTB

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Back Squats (25 Minutes)

First 9 Minutes

9 Minute EMOM

Min 1: 12/10 Cal Bike

Min 2: 8 Back Squats (135/95)

Min 3: 45 second plank

Last 16 Minutes:

Build to a heavy 5 Back Squats

B: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

7 Power Cleans (115/75)

14 Front Rack Lunges

21 Wall Balls (20/14)

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

25 MIN AMRAP OF:

500M ROW

5 CHIN UPS

10 GOOD MORNINGS (EMPTY BAR)

15 THRUSTERS (EMPTY BAR)

20 BOX STEP UPS

B: Metcon (Time)

7 RFT: (14 MIN CAP)

10/8 CAL SKI

10 BURPEES

SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

20 MIN EMOM OF:

SQUAT CLEAN COMPLEX

STARTING 50-60%

MIN 1-10:

1 SQUAT CLEAN AND 2 FRONT SQUAT

MIN 11-20:

1 SQUAT CLEAN 1 FRONT SQUAT

*ADD 5 LBS EACH MIN.*

YOU SHOULD BE 85-90%BY 20 MIN

B: Metcon (Weight)

20 MIN TO GET TO 95+% OF YOUR 1RM SQUAT CLEAN.

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

FOR TIME: (40 MIN CAP)

6 ROUNDS OF:

300M ROW /SKI

*BARBELL MOVEMENT

5 PULL/10 PUSH/15 SITUP

**BARBELL MOVEMENT BY ROUND

R1.10 STRICT PRESS 95/65

R2.15 OHS

R3. 20 PUSH PRESS

R4. 25 FRONT SQUAT

R5. 30 PUSH JERK

R6. 35 BACK SQUAT