Workout of the Day

TUESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. 18 Min Clock (6 sets)

Squat Clean

2-2-2-2-2-2 @80-85% of 1RM Clean

2 Min Rest/ Transition –

20 Min Clock (15 Min Cap)

For Time:

27-21-15-9

Power Clean (115/75)

Bar Facing Burpees

Wall Ball (20/14)

200m Row

B: Metcon (Time)

[SHRED]

A. 18 Min AMRAP

30 Plate Hollow Hold Flutter Kick (25/15)

20 Cal Row

10 Reverse Lunge w/ Slam Ball

*Goal is 4+ Rounds!

-2 Min Rest/ Transition –

20 Min Clock (15 Min Cap)

For Time:

400m Run

100 Ab Mat Sit-Ups

80 Double KB Russian Swing (G/W)

60 Air Squat

40 alt High Knee + Burpee

20 DB Chop [each side] (25/15)

DIESEL

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

500M ROW/SKI

50 WALL BALL 20/14

40 SUMO DEADLIFT 115/75

30 AB ROLL OUTS

20 HSPU OR 5 WALL WALK

10 HANG POWER CLEANS

500M ROW/SKI

AFTER 2ND ROW/SKI, HEAD BACK UP LIST.

OH, AND BY THE WAY, 100M RUN BETWEEN NUMBERED MOVEMENTS

***40 MIN CAP***

MONDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

16 Min Clock (4 sets)

20-20-20-20 @ 50-60% of 1RM

Bench Press

* 15 Supinated Barbell Bent Over Row (95/65) [reverse grip] after each set

* Rest 60-90 seconds between sets!

– 2 Min Rest/ Transition –

18-38 Min Clock (20 Min Cap)

For Time:

100 Double Unders

75 Push Ups

50 American KBS (B/Y)

25 Pull Ups

50 American KBS (B/Y)

75 Push Ups

100 Double Unders

* Every 4 Minutes you must STOP working and run 200m

B: Metcon (Time)

[SHRED]

16 Min AMRAP

1 Wall Walk + 30 alt Step Bear Crawl

10 Jump C2B Pull Up

24 alt Double KB Walking Lunges (One side in front rack/ one side OH) [12 each side) (G/W)

– 2 Min Rest/ Transition –

18-33 Min Clock (20 Min Cap)

4 Rounds for Time:

500m Row

400m Run

10 alt DB Push Up w/ Renegade Row & Deadlift (25/15)

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

“Car 294”

AMRAP (with a Partner) in 35 minutes

18 calorie Air Bike

12 Reverse Alternating Lunges

24 Jumping Air Squats

32 Wall Ball Sit-Ups (20/14 lb)

31 Synchronized Burpees
*Perform 7 Push-Ups every 5 minutes. Perform the work in the order written. Break up the work between partners as needed. One partner works at a time. Every 5 minutes, stop to perform 7 push-ups, then continue where you left off

COMPETITION SATURDAY!

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

REMINDER!

There will NO classes today due to our “in-house” competition. Please come in to support your fellow members if you are not competing and volunteer as a judge to help us out!

Enjoy some FREE food by Chipotle!

COMPETITION SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

A: Metcon (No Measure)

REMINDER!

There will NO classes today due to our “in-house” competition. Please come in to support your fellow members if you are not competing and volunteer as a judge to help us out!

Enjoy some FREE food by Chipotle!

FRIDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

[POWER]

BRUTAL FRIDAY

0-10 Min

Work up to a HEAVY Squat Snatch

first time you fail you are out!

10-20 Min

Run 1 Mile

Max Rep Squat Snatch @ 70% of heaviest weight lifted

20-30 Min

For Time: (rest if done early)

30 alt DB Power Snatch (50/35)

40 DB Walking OH Lunges (20 each side)

50 V-UPS

30-40 Min

AMRAP

300m Row or Ski

10 KB Deadlift (88/72lbs)

20 Push-UPS

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

40 Min AMRAP

500m Run

20 Barbell Bradford Press (45/35lbs)

15 Slam Ball

10 Burpee Jump Pull Up

5 GHD Sit-Up

DIESEL

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

1000M ROW/SKI

3 ROUNDS OF:

5 BEAR COMPLEX 95/65

10 ALT BACK RACK LUNGE

15 LATERAL BURPS OVER BAR

THEN 500M ROW/SKI

THEN 3 ROUNDS OF:

5 STRICT PULL UPS

10 DIVE BOMBER PUSH UPS

15 BACK SQUAT

THEN 500M ROW/SKI

THEN 3 ROUNDS OF:

5 STRICT TTB

10 AB ROLLOUTS

15 REVERSE HYPERS ON GHD

FINISH WITH 1000M ROW/SKI

***40 MIN CAP***

THURSDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

POWER

A. 16 MIN EMOM

MIN 1: 5 POWER CLEANS 135/95

MIN 2: 6 FRONT SQT

increase 10lbs every set of cleans. on 5th clean, hold front rack until next minute starts. You drop your bar after front squats.

4 MIN REST/TRANSITION

FOR TIME:

50 PULL UPS

50 STO 115/75

50 BOX JUMPS 24/20

*********************

SHRED

FOR TIME:

300 SINGLE UNDERS

2K ROW

300 SINGLE UNDERS

2K SKI

*EVERY 5 MINUTES STOP AND COMPLETE 10 BURPEES!

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER] vs. [SHRED]

For Time:

15 DB Man Maker (45/25lbs)

30 Toes to Bar

45 Cal Assault Bike

60 Ab Mat Sit-Up

75 Wall Ball (20/14)

90 Russian KBS (Y/G)

105 alt Walk Lunges

1,000m Run