Workout of the Day
X-Diesel – Sat, Jun 10
[BRUTAL REPUBLIC] – X-Diesel
SATURDAY (Time)
10 RFT:
5 BURPEE BOX JUMPS
4 BEAR COMPLEX 95/65
3 TTB INTO PULL UP (HEHE)
2 ROPE CLIMB
1 100M RUN (FENCE & BACK)
Cross/Train – Sat, Jun 10
[BRUTAL REPUBLIC] – Cross/Train
SATURDAY (Time)
BARBELL DECK OF CARDS
HEARTS: HANG CLEAN AND JERK 135/95
DIAMONDS: BURPS OVER BAR
CLUBS: DEADLIFTS 225/155
SPADES: BARBELL BENT ROW 135/95
Cross/Train – Fri, Jun 9
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
Power Snatches (15 Minutes)
15 Minutes to Build to a Heavy Touch and Go Triple
B: Power Snatch (Touch and Go Triple)
B: Metcon (Time)
12 Rounds for Time
10 Wall Balls (20/14)
5 Handstand Push Ups
2 Muscle Ups
SHRED – Fri, Jun 9
[BRUTAL REPUBLIC] – SHRED
FRIDAY (Time)
FOR TIME:
100 CALS ANY MACHINE
100 DEVIL PRESS TO PLANK 35s/20s
100 WEIGHTED SIT UPS 15/10
100 A SQUAT TO PLATE
** PARTITION AS YOU LIKE
Cross/Train – Thu, Jun 8
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
For Time
50/35 Cal Bike
3 Rounds
5 Man Makers (35s/20s)
10 Alt DB Curls per Arm (AHAP)
15 KB SDLHP (R/B)
50/35 Cal Row
3 Rounds
15 Russian KBS (R/B)
10 Ab Wheel Roll Outs
5 Man Makers (35s/20s)
50/35 Cal Ski
SHRED – Thu, Jun 8
[BRUTAL REPUBLIC] – SHRED
THURSDAY (No Measure)
REFER TO POWER
Cross/Train – Wed, Jun 7
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
Deadlift (20 Minutes)
Build to a heavy Single Deadlift
Recommended Sets
10-8-8-6-6-4-3-2-1-1-1
A1: Deadlift (1 x 1)
B: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15/12 Cal Bike
12 SDLHP (95/65)
9 Burpees
SHRED – Wed, Jun 7
[BRUTAL REPUBLIC] – SHRED
WEDNESDAY (No Measure)
36 MIN EMOM:
1. 10/8 CAL BIKE
2. :45 PLANK (PUSH UP POSITION)
3. 18 ALT HANG DB SNATCH 40/25
4. 15 AB WHEEL ROLLOUTS
5. 6 GROUND TO SHOULDER 90/60
6. 10 SHOOT THRUS
Cross/Train – Tue, Jun 6
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Bench Press (15 Minutes)
Every 90 Seconds for 10 Sets
3 Bench Press
*start moderate and increase to a heavy triple
B: Metcon (Time)
24 Minute Time Cap
Buy In: 1000/850m Row
6 Rounds
18 KBS (B/G)
12 Ring Push Ups
Buy Out: 1000/850m Ski
SHRED – Tue, Jun 6
[BRUTAL REPUBLIC] – SHRED
TUESDAY (Time)
7X7X7
7ROUNDS/ 7 MOVEMENTS/ 7 REPS
1. TTB
2. BURPEES
3. THRUSTERS 95/65
4. MED BALL SLAMS 40/25
5. SKI CALS
6. KB DEADLIFTS Rs/Bs
7. HANG POWER SNATCH