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