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