Workout of the Day

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

FOR TIME: (40 MIN CAP)

500M ROW/SKI

50 WALL BALL

40 V UPS

30 PULL UPS

20 DECLINE PUSH UPS

10 BEAR COMPLEX 75/55

500M ROW/SKI

*AFTER ROW/SKI, HEAD BACK UP THE LIST AND FINISH WITH ROW/SKI*

BETWEEN THE MOVEMENTS, COMPLETE 5 BURPEES

SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

FOR TIME: (40 MIN CAP)

100 CAL ROW RELAY (SWITCH EVERY TEN)

90 PARTNER WALLBALL

80 V UPS

70 KBS R/B

60 BURPEE PULL UPS

50 RING PUSH UPS

40 STRICT LEG RAISES

30 CLEAN AND JERK 135/95

20 DEADLIFTS 205/155

10 ROPE CLIMBS

50 CAL SKI BUY OUT RELAY

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

E2MOM OF: (20 MIN)

20OM ROW

6 DEVIL PRESS 40s25s

B: Metcon (Time)

3 ROUNDS FOR TIME: (15 MIN CAP)

500M SKI

5 PULL UPS

10 HRPU

15 JUMPING AIR SQUAT

20 SIT UPS

THURSDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

12 MIN EMOM OF:

1. 12 AB WHEEL ROLLOUTS

2. 12/10 CAL ROW

3. 10 HEAD CUTTERS B/G

4. 10 BURPEES

12 MIN EMOM OF:

1. 12/10 CAL SKI

2. 12 ALT DB SNATCH 45/30

3. 12 TTB

4. 15 DIAMOND PUSH UPS

12 MIN EMOM OF:

1. 10/8 CAL BIKE

2. 12 PULL UPS

3. 12 ALT DB C&J 45/30

4. 15 LEG LIFTS FROM GROUND

Weightlifting

[BRUTAL REPUBLIC] – Weightlifting

A: Metcon (Weight)

Snatch Complex (20 minutes)

Every 2 minutes for 10 Sets

1 Pause Snatch From the Knee

1 Low Hang Snatch (below the knee)

2 OHS

B: Metcon (No Measure)

3 Rounds For Quality

6 BTN Snatch Grip Push Press (increase a little each round)

12 OH Reverse Lunges (6 per leg)

18 Russian KBS (R/B)

40sec weighted plank (increase each round)

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Every 8 Minutes for 5 Sets (40 minutes)

25/18 Cal Row or Ski

8 Deadlifts (increasing)

12 Goblet Reverse Lunges/ Leg (R/B)

16 Russian KBS (R/B)

25/18 Cal Row or Ski

RX+ 30/22 row/ski

*deadlift weight should be HEAVY, the last set should be more than 80% of 1RM

**perform one ski and one row each round

****yes, that’s 24 total lunges 🙂

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

10 CAL BIKE

MAX REPS DB BENCH 45s/30s

15 DB ROW

20 GHD SIT UPS

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP OF:

20 PUSH UPS(5 WIDE/5 REG/ 5 DIAMOND/5 REG

15 STRICT PULLUPS

10 STRICT TTB

5 DB THRUSTERS 45s/30s

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

16 MIN EMOM OF:

1. 200M SKI

2. 18 KBS B/G

B: Metcon (AMRAP – Rounds and Reps)

35 MIN AMRAP:

500M ROW

50 A SQUAT TO PLATE

50 ALT DB HANG SNATCH 45/30

50 KNEE TO OPPOSITE ELBOW

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

FT: (45 MIN CAP)

100/80 CAL BIKE

90 AIR SQUATS

80 DB RENEGADE ROW 45/25

70 T2B

60 DB THRUSTERS

50/40 CAL BIKE

40 DB DBL HANG SNATCH

30 HSPU

20 DB DEVIL PRESS

10 BMU