Workout of the Day
Cross/Train – Sun, Aug 13
[BRUTAL REPUBLIC] – Cross/Train
SUNDAY (No Measure)
5 MIN EMOM
3 THREE SECOND DEAD TO KNEE 100%
5 MIN EMOM
3 POSITION HIGH PULL
FLOOR/KNEE/HIP 75%
5 MIN EMOM
1 HIGH HANG/ 2 HANG POWER 50+%
*****
20 MIN GRIP AND RIP
*****
FOR TIME:
????????
X-Diesel – Sat, Aug 12
[BRUTAL REPUBLIC] – X-Diesel
SATURDAY (Time)
10 RFT:
5 BURPEE BOX JUMPS
4 STRICT PULL UPS
3 HANG SQUAT CLEAN THRUSTERS 115/75
2 BACK SQUAT THRUSTERS
1 100M RUN (FENCE AND BACK)
Cross/Train – Sat, Aug 12
[BRUTAL REPUBLIC] – Cross/Train
SATURDAY (No Measure)
E2MOM (20 MIN)
EVERY 2 MINUTES COMPLETE:
4 BURPS OVER BAR
3 CLEAN GRIP DEADLIFTS
2 HANG POWER CLEANS
1 SHOULDER TO OVERHEAD
********
FOR TIME:
40-30-20 (SPLIT EVENLY)
THRUSTERS 95/65
HANGING LEG RAISES
DECK PRESS
SHRED – Fri, Aug 11
[BRUTAL REPUBLIC] – SHRED
FRIDAY (Time)
7X7X7
1. BURPEE PULL UPS
2. BOX JUMP OVERS 30/24
3. GROUND TO SHOULDER 90/60
4. HANG SQUAT CLEANS 95/65
5. CALS ANY MACHINE
6. TTB
7. HSPU
Cross/Train – Fri, Aug 11
[BRUTAL REPUBLIC] – Cross/Train
B: Metcon (Time)
10 Rounds for Time (20 Minutes)
3 Muscle Ups*
10/7 Cal Bike
*scale for muscle ups is either double push up burpee pull ups or 4-6 unbroken pull ups or CTB.
The idea is to have this workout be less than 15 minutes and in order for that to be a reality, the muscle up/pull up movement should take between 10-20 seconds
SHRED – Thu, Aug 10
[BRUTAL REPUBLIC] – SHRED
THURSDAY (Time)
30-25-20-15-10-5 OF:
CAL BIKE
OH BARBELL FORWARD LUNGES 95/65
HANGING LEG RAISES
TIRE HITS (PER ARM)
Cross/Train – Thu, Aug 10
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
EMOM 9 – ARMS
Min 1: 20 Alt DB Curls (AHAP)
Min 2: 40sec “Gun Walk”
Min 3: 18 Banded Tricep Extensions
EMOM 9 – QUADS
Min 1: 15 KB Goblet Squats (AHAP)
Min 2: 15 Dual DB Cyclist Squats (AHAP)
Min 3: 16 Alt Box Step Ups (20in)
EMOM 9 – CORE
Min 1: 10 Quarter Turkish Get Ups L (to the rollover on the elbow)
Min 2: 10 Quarter Turkish Get Ups R
Min 3: 40sec Wtd Plank (AHAP)
EMOM 9 – GLUTES&HAMMIES
Min 1: 6 DB RDLs/side (AHAP)
Min 2: 12 Banded Hip Thrusts with a Pulse
Min 3: 12 KB Cossack Squats
*2 minute rest/transition between EMOMs
Cross/Train – Wed, Aug 9
[BRUTAL REPUBLIC] – Cross/Train
B: Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP
20 Wall Balls (20/14)
15/12 Cal Bike
20 SDLHP (75/55)
15/12 Cal Row
20 Box Jump Step Downs (24/20)
15/12 Cal Ski
SHRED – Wed, Aug 9
[BRUTAL REPUBLIC] – SHRED
WEDNESDAY (No Measure)
36 MIN EMOM: 6 ROUNDS
1. 12/10 SKI CALS
2. 16 KB DEADLIFTS Rs/Bs
3. 30 RUSSIAN TWIST (15lb plate)
4. 20 RKBS R/B
5. 15 GOBLET SQUAT R/B
6. 10 PULL UPS OR 15 RING ROW
SHRED – Tue, Aug 8
[BRUTAL REPUBLIC] – SHRED
TUESDAY (Time)
1000M ROW
30 HEADCUTTERS B/G
25 GHD SIT UPS
20 MED BALL SLAMS 40/25
15 BURPEE BOX JUMPS
10 GROUND TO STANDING (ROPE)
750M ROW
25 HEAD CUTTERS
20 GHD SIT UPS
15 MED BALL SLAMS
10 BURPEE BOX JUMPS
500M ROW
20 HEADCUTTERS
15 GHD SIT UPS
10 MED BALL SLAMS
250M ROW
15 HEADCUTTERS
10 GHD SIT UPS
100M ROW
10 HEADCUTTERS