Workout of the Day

SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

20 MIN FREESTANDING HANDSTANDS AND

HANDSTAND WALKS

B: Metcon (AMRAP – Rounds and Reps)

PARTNER 20 MIN AMRAP OF:

20′ HANDSTAND WALK EACH

20 POWER CLEANS 155/105

20 STO

20 FRONT SQUAT

BREAK UP HOWEVER, BUT HS WALKS

HAVE TO BE 20′ EACH.

IF YOU CANT HS WALK, WHEELBARROW

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

40 MIN CAP

RED HILL RUN THEN:

25 DEVIL PRESS 45s/25s

25 AB ROLL OUTS

25 CALS ANY MACHINE

25 BURPEES

400M RUN

25 BURPEES

25 CALS ANY MACHINE

25 AB ROLL OUTS

25 DEVIL PRESS

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

500M ROW/SKI

25 KBS B/G

200M RUN

25 GOBLET SQUAT

**3 MIN REST/TRANSITION**

B: Metcon (Time)

FOR TIME: (17 MIN CAP)

50 DIVE BOMBER PUSH UPS

50 SNATCH BALANCE EMPTY BAR

50 DB BENT ROW 45/25

FRIDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

BACK SQUAT (20 MIN)

WORK TO A HEAVY ONE REP

TAKE YOUR TIME-GET WARM

10-8-6-4-2-1-1-1-1

FEELIN’ GOOD? GO FOR A PR!

**3 MIN REST/TRANSITION**

B: Metcon (Time)

3RFT OF: (17 MIN CAP)

10 BEAR COMPLEX 95/65

15 BARBELL BENT ROW

20 CALS ANY MACHINE

RX+ 115/75

THURSDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

SNATCH (25 MIN)

3X3 HIGH PULL FROM LOW HANG 95/65

THEN WORK UP TO HEAVY SINGLE SQUAT SNATCH

FEELIN’ GOOD? TRY FOR A PR!

B: Metcon (AMRAP – Rounds and Reps)

IN 12 MIN: 400M RUN THEN:

AMRAP OF:

8 POWER SNATCH 135/95

4 BAR MUSCLE UPS

MUSCLE UP MOD:

8 PULL UPS AND 8 DIPS

THURSDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

EVERY 5 MIN FOR 25 MIN COMPLETE:

500M ROW/SKI

50 RUSSIAN TWIST 15/10

15 BURPEE BOX JUMPS 24/20

B: Metcon (Calories)

IN 12 MIN COMPLETE:

100 JUMPING AIR SQUATS

100 LUNGES

MAX CALS ASS BIKE

**SCORE IS CALORIES**

X-Diesel

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

40 Minute Cap

3 Rounds:

15/12 Cal Row/Ski/Bike

12 Pull Ups or Ring Rows

9 Devils Press (35/20)

2 Rounds:

25/20 Cal Row/Ski/Bike

50 Russian Twists w/ DB (35/20)

1 Round:

40/30 Cal Row/Ski/Bike

100 Lunges w/ DB (35/20)

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

DEADLIFT (20 MIN)

FIND A NICE HEAVY SINGLE

TAKE YOUR TIME WARMING UP!!!

B: Metcon (Time)

3 RFT OF: (20 MIN CAP)

10 DEADLIFT 275/185

20 DIAMOND PUSH UPS

30 PLATE HALOS 45/25

40 HOLLOW ROCK

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

300M RUN

30 PUSH UPS

20 V UPS

10 EMPTY BAR LUNGE-LUNGE -SQUAT

B: Metcon (Time)

FOR TIME: (20 MIN CAP)

50 BOX STEP UPS 24/20

50 KB DEADLIFTS R/B

50 AB ROLL OUTS

WEDNESDAY

[BRUTAL REPUBLIC] – Weightlifting

Metcon (Weight)

3X3 SNATCH GRIP DEADLIFT

WORK TO A HEAVY TRIPLE,

(NO STRIPPER BUTTS!!)

THEN:

HEAVING/LOW HANG POWER SNATCH

6X1 OF:

1 HEAVING POWER SNATCH INTO 1 LOW HANG POWER SNATCH

*WORK ON PULLING BAR INTO HIP CREASE, NOT HIP INTO THE BAR. START 50-55% OF 1RM POWER SNATCH AND WORK TO A NICE HEAVY FINAL SET.

THEN:

8X1 POWER SNATCH

START 70% OF 1RM THEN GET HEAVY IF YOURE FEELING GOOD.