Workout of the Day

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

E2MOM OF: (20 MIN)

12/10 BIKE CALS

18 KBS B/G

B: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP OF:

6 FRONT/LATERAL/REVERSE LUNGE ALTERNATING LEGS

9TTB

18 WALL BALL

54 DOUBLE UNDERS

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Gymnastic Skill EMOM

20 Minute EMOM

Min 1: 15 Pull Ups/Ring Rows or 3-5 Muscle Ups

Min 2: 12 Handstand Push Ups or 40sec of Handstand Walks

Min 3: 2 Turkish Get Ups L Side (B/G)

Min 4: 2 Turkish Get Ups R Side (B/G)

B: Metcon (Time)

For Time (20 Minute Cap)

50-40-30-20-10*

KBS (B/G)

*after each set of KBS perform:

2 Rope Climbs or 4 Ground to Standing

6 Shoulder to Overhead (135/95)

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

20 MIN EMOM OF:

1. 10 DB PUSH PRESS EACH ARM 40/25

2. 20 WALL BALL SIDE THROW (10 PER SIDE) 20/14

3. 10/8 CAL SKI

4. 15 WALL BALL SIT UPS

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

5 BEAR COMPLEX 75/45

10 TTB

15 PULL UPS

20 DIAMOND PUSH UPS

25 LATERAL LUNGES (NO WEIGHT)

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Back Squats (20 Minutes)

4 Sets of 2 Reps at 10-20lbs heavier than last week

Between warm up sets perform 8 Front Foot Elevated KB Split Squats/leg (only 4 sets)

B: Metcon (Time)

5 Rounds For Time (20 minute cap)

5 Power Cleans (95/65)

10 Thrusters (95/65)

15/12 Calorie Row

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

20 MIN EMOM OF:

10/8 CAL SKI

20 JUMPING AIR SQUAT

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

10/8 CALS BIKE

20 GOOD MORNINGS (EMPTY BAR)

20 LEG LIFTS ON GROUND

20 ALT RKBS B/G

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

20 MIN EMOM OF:

10/8 CAL SKI

20 JUMPING AIR SQUAT

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

10/8 CALS BIKE

20 GOOD MORNINGS (EMPTY BAR)

20 LEG LIFTS ON GROUND

20 ALT RKBS B/G

FUNDAY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

12 MIN EMOM OF:

MIN 1-6:

3 SNATCH GRIP OR CLEAN GRIP DEADS @ 110%

MIN 7-12:

2 HIGH PULLS EITHER LIFT 110%

THEN: EVERY :90 FOR 15 MIN (10 LIFTS)

1 SNATCH OR 1 CLEAN (START 65% AND TRY FOR A SOLID HEAVY FINISH)

B: Metcon (Time)

FOR TIME:

10-1 KB SNATCH OR C&J B/G

1-10 TTB

()

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

FOR TIME: (40 MIN CAP)

10 ROUNDS OF:

5 BURPEE BOX JUMP

4 HANG POWER SNATCH 95/65

3 OHS

2 BAR MUSCLE UPS OR 2 PULL/2 DIPS

1 CASE OF DOUBLE UNDERS (THATS 24 REPS)

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

4 ROUNDS FOR TIME: (40 MIN CAP)

1000M ROW (CHANGE EVERY 100M)

20 BURPEE BOX JUMP (1 FOR 1)

20 SQUAT CLEAN THRUSTERS (1 FOR 1) 115/75

2 ROPE CLIMB (1 EACH)

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Snatches (20 Minutes)

Every minute on the minute for 5 Minutes

1 Snatch High Pull

1 Squat Snatch

then

Every 90 seconds for 10 Sets (15 minutes)

1 Squat Snatch

*increase weight throughout every set and finish with a heavy single for the day

B: Metcon (Time)

For Time (20 Minute Cap)

7 Squat Snatches (135/95)

7 Bar Muscle Ups

7 Burpees over the Bar

14 Squat Snatches (115/75)

14 Chest to Bar Pull Ups

14 Burpees over the Bar

21 Squat Snatches (95/65)

21 Pull Ups

21 Burpees over the Bar