Workout of the Day

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

For Time

1 Mile Run (warm up/easy pace)

5 Rounds for Quality

8 DB Curls/Arm

10 Bench Press (AHAP, feel free to add weight throughout)

12 Goblet Squats (B/G)

16 Alt Gorilla Rows (B/G)

1 Mile Run (warm up/easy pace)

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Deadlifts (21 Minutes)

Every 3 Minutes for 7 Sets

4 Deadlifts at 85% of 5RM

12 Banded Glute Bridges w/ Pulse at the Top

B: Metcon (Time)

For Time (10 Minute Cap)

21-15-9

Power Cleans (135/95)

Toes to Bar

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

30/25 CAL BIKE

25 ALT PLATE PUSH UPS

25 SNATCH BALANCE (75/45)

25 GOOD MORNINGS 75/45

30/25 CAL BIKE

25 BOX JUMPS

25 BURPEE TO PULL UP BAR

25 OH BARBELL LUNGES

30/25 CAL BIKE

*AFTER LAST BIKE, BACK UP LIST*

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Split Jerks (16 Minutes)

Every 4 Minutes for 4 Sets

3 Split Jerks (start moderate and increase)

6 High Box Jumps (30+/24+)

2-4 Ring Muscle Ups*

*Scaling options:

Adv: Strict Muscle Ups

RX: Kipping Ring Muscle Ups

Int: 4 Ring rows + 4 Ring Dips

()

TUESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

1000M ROW THEN:

100 BENCH HOPS

90 RUSSIAN TWIST 15/10

80 ALT RKBS B/G

70 OH KB FORWARD LUNGES

60 GOBLET SQUAT

50 GORILLA ROW Bs/Gs

40 TTB

30 STRICT PULL UPS

20 DIAMOND PUSH UPS

10 BURPEE BOX JUMP OVERS

1000M SKI

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Split Jerks (16 Minutes)

Every 4 Minutes for 4 Sets

3 Split Jerks (start moderate and increase)

6 High Box Jumps (30+/24+)

2-4 Ring Muscle Ups*

*Scaling options:

Adv: Strict Muscle Ups

RX: Kipping Ring Muscle Ups

Int: 4 Ring rows + 4 Ring Dips

B: Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP x 4

8 Shoulder to Overhead (115/75)

4 Burpees over the Bar

-rest 90 seconds after each AMRAP-

*score is worst AMRAP

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Front Squats (18 Minutes)

Every 3 Minutes for 6 Sets

4 Front Squats (10-20lbs heavier than last weeks 5×5)

10 Ab Wheel Rollouts

B: Metcon (Time)

For Time

150 Double Unders

75 Wall Balls (20/14)

50 Pull Ups

75 Wall Balls (20/14)

150 Double Unders

MONDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME:

25 CAL BIKE

100 TIRE HITS

25 CAL BIKE

75 MED BALL SLAMS 40/25

25 CAL BIKE

50 KBS B/G

25 CAL BIKE

25 GOBLET SQUAT

25 CAL BIKE

SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

5 MIN EMOM:

3 THREE SEC PAUSE DEAD TO KNEE @ 125%

B: Metcon (No Measure)

5 MIN EMOM :

1 DEAD/2 HIGH PULL @100%

C: Metcon (No Measure)

5 MIN EMOM:

1 CLEAN/SNATCH AND 1 HANG CLEAN/SNATCH AT 50-60%

D: Metcon (Weight)

20 MIN LIFTING EXTRAVAGANZA

E: Metcon (Time)

FOR TIME:

21-15-9 TTB

9-6-3 CLEAN OR SNATCH

R1: C135/95 S115/75

R2: C185/105 S135/95

R3: C205/125 S155/105

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (No Measure)

2 MIN ON/1 OFF

ROUND 1:

10/8 CAL SKI

MAX KBS B/G

ROUND 2:

10/8 CAL ROW

MAX REPS JUMPING AIR SQUAT

ROUND 3:

10/8 CAL BIKE

MAX REPS RING ROW

**REPEAT THIS 4X FOR 36 TOTAL MINUTES**

IF YOU THINK THIS WAS “EASY”, YOU DIDNT GO MAX REPS