Workout of the Day

TUESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

A. [POWER]

25 Min Clock

Push Press @ 70%

3-3-3

Power Clean + Push Jerk @ 70%

2-2-2-2-2 [Touch & Go]

– 2 Min Rest/ transition –

27- 42 Min Clock (15 Min Cap)

For Time:

18-15-12-9-6

Power Clean & Jerk (95/65) [RX+ 135/95lbs]

6-9-12-15-18

Calorie Assault Bike

B : Metcon (AMRAP – Rounds and Reps)

[SHRED]

42 Min AMRAP

500m Run

10 Burpee Box Jump Over (20″)

20 Push Up

30 alt DB Renegade Row (25/15)

500m Ski

10 Barbell Front Rack Step Up (45/35)

20 alt Plank Push Up

30 DB Death March

MONDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. 25 Min Clock

Squat Snatch (singles)

60% x 2

65% x 4

70% x 6

Back Squat

70% x 3 x 5

– 2 Min Rest/ Transition –

25-45 Min Clock (20 Min Cap)

For time, partitioned any way:

40 ring muscle-ups

80-cal. row

120 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.
This is a recovery week. You’ll probably feel beat up until the end of the week. Next week we start pushing again.

B: Metcon (Time)

[SHRED]

7 Rounds for Time:

20/15 Cal Bike

25 Russian KBS (B/G)

30 Marine Corps Crunches

35 Cal Row

40 Walking Lunges
45 Min Time Cap!

(Yes, that’s 280 lunges)

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

“Josie”

For Time:

Buy in: 1 Mile Run

Then, 3 Rounds of:

30 Burpees

4 Power Cleans (155/105 lb)

6 Front Squats (155/105 lb)

Buy Out: 1 mile Run

*Wear a Weight Vest (20/14 lb)

[Scaling]

Reduce the loading and number of reps, but keep this a long workout.

[Intermediate Option]

For time (without a vest):

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

FRIDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

[POWER]

A. 40 Min Clock

3-Position Clean (ground, below knee, above knee) + Jerk

60%

65%

70%

75%

80%

*max

Clean Pull 100% (of cln)

3, 3, 3, 3

Front Squat

70% x 3

75% x 3

80% x 3

3RM
Today you will take the entire hour to get your weightlifting completed!

*If you find yourself done early and want to do a small conditioning piece. Complete the workout below…

7 Min AMRAP

150m Sprint

5 Squat Clean (135/95)

***Goal = 6+ Rounds

B: Metcon (Time)

[SHRED]

40 Min Clock!

For Time:

100 alt Back Rack Lunges (45/35lbs)

2,000m Row

100 alt Russian Twist (15/10)

2,000m Ski

100 Ring Row (go as low as possible)

2,000m Run
Any break on all movements = 3 Burpees on the spot!

THURSDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Reps)

[POWER]

A. 25 Min Clock

Snatch Push Press + Overhead Squat

70% (of sn) x 5+1

75% x 5+1

80% x 5+1

max 5+1

Power Snatch

70% x 3

75% x 3

80% x 3

3RM

– 2 Min Rest/ Transition –

27-42 Min Clock

Every 3 Minutes for 15 Minutes:

18/15 Calories on ANY Machine

15 Toes to Bar

*Must alternate machines each round!
Breaks on TTB Reps = 2 DB Power Snatch on the spot!

B: Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

10/8 Cal Assault Bike

20 DB Glute Bridge Chest Fly (25/15)

10 GHD Sit-Up

20 Front Squat (75/55) [From Ground]

10 KB Sumo Deadlift High Pull (B/Y)

– 2 Min Rest/ Transition –

Every 3 Minutes for 15 Minutes:

200m Run

15 Strict Press OR Push Press (75/55)

12 alt Jump Lunges to Plate (45lbs)

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. 25 Min Clock

Push Jerk

60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM

Power Clean

70% x 3, 75% x 3, 80% x 3, 3RM

– 2 Min Rest/ Transition –

27-40 Min Clock (13 Min Cap)

For Time:

11 Power Clean (165/110)

75 unbroken DU’s

9 Power Clean

75 unbroken DU’s

7 Power Clean

75 unbroken DU’s

*Every break on DU’s = 6/4 Cal Bike penalty on the spot!

A: Metcon (Time)

[SHRED]

40 Min Cap!

5 Rounds For Time:

200m Double KB Farmer Walk (B/Y) (Y/G)

10 Burpee Box Jump (24/20″)

15 Wall Ball (20/14)

10 Pull-Up

15 Push-Up

600m Run
Try your best to make the Wall Balls and Push Ups unbroken every round!

TUESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. 20 Min Clock

Back Squat @ 80% of 1RM

5-5-5-5-5

*All sets at same weight!

– 5 Min Rest/ Transition –

25-40 Min Clock (15 Min Cap)

5 Rounds for Time:

8 Strict Pull-Ups (overhand grip ONLY)

10 Strict HSPU

200m Run
HSPU modification = Seated “L” Sitting Strict DB Press (45/20lbs)

B: Metcon (Time)

[SHRED]

40 Min Clock!

2 Rounds For Time:

1,000m Row

20 V-Up

30 Ab Mat Sit-Up

40 Marine Corps Crunch

:60 Sec Decline Plank Hold

1,000m Ski

20 alt DB Front Rack Reverse Lunges (25/15)

30 alt DB Farmer Hold Step Up & Over (20″)

40 DB Thruster

:60 Sec MAX Rep DB Renegade Row

MONDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. 20 Min Clock (Weightlifting program: Week 3)

Clean & Jerk

60%x2

70%x2

80%x2

Heavy Single x 1

– 5 Min Rest/ Transition –

25-45Min Clock (20 Min Cap)

For time: (CF Games open 20.4)

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

30 box jumps

10 clean and jerks, 115 | 185 lb.

30 single-leg squats

10 clean and jerks, 145 | 225 lb.

30 single-leg squats

5 clean and jerks, 175 | 275 lb.

30 single-leg squats

5 clean and jerks, 205 | 315 lb.

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

45 Min AMRAP

10 Double DB Sumo Deadlift (45/25)

20/17 Cal Assault Bike

30 Reverse Crunch

20 Barbell Bradford Press (45/35)

10 alt Jump Lunges to Plate (45)

800m Run
*Goal = 5 Rounds!

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

“The Seven”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups
Good Times for “The Seven” (estimated)

– Beginner: 40-49 minutes

– Intermediate: 33-39 minutes

– Advanced: 25-32 minutes

– Elite: <24 minutes In memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

SATURDAY – DAY 6

[BRUTAL REPUBLIC] – Cross/Train

THIS IS IT! THE FINAL DAY OF HELL WEEK AND THE HARDEST WORKOUT OF THEM ALL. I’VE SEEN TRUE GRIT AND DETERMINATION FROM A LOT OF YOU AND I’M BEYOND PROUD OF EVERYONE THAT HAS COMPLETED THIS CHALLENGE. THIS JUST GOES TO SHOW YOU HOW MUCH YOU ARE CAPABLE OF AND I WANT YOU ALL TO NEVER FORGET THAT! I HOPE YOU WILL ALL JOIN US SATURDAY NIGHT AT 7PM TO CELEBRATE!

A: Metcon (Time)

45 Min Clock!

Buy in: 400m Front Rack Walk (135/95) (115/85)

10 Legless Rope Climbs

20 alt DB Hang Clean & Jerk (50/35)

30 Burpee Box Jump Over (30″/24″)

40 KB Head Cutter (B/Y)

50 Calories on Bike or Ski

60 alt OH Plate Walking Lunges (55/35)

70 alt DB Plank Drag (25/15)

80 Ab Mat Sit-Ups

90 Air Squat

100m Sprint

Buy Out: 400m Front Rack Walk (135/95)
*Every break on 400m Walk = 10 Deadlift on the spot!

** Between each movement on the chipper you must complete 20 Push Ups before moving on to the next!

*** Rope Climb modification is regular rope climb OR 25/20 Strict Pull-Ups