Workout of the Day
X-Diesel – Sat, Dec 3
[BRUTAL REPUBLIC] – X-Diesel
SATURDAY (No Measure)
FOR TIME: (40 MIN CAP)
10 BEAR COMPLEX 95/65
20 PUSH UP W/RENEGADE ROW 25s/20s
30 CAL BIKE
40 SIT UPS
50 BACK RACK FORWARD LUNGES
40 SIT UPS
30 CAL BIKE
20 PUSH UP W/RENEGADE ROW
10 BEAR COMPLEX
Cross/Train – Sat, Dec 3
[BRUTAL REPUBLIC] – Cross/Train
SATURDAY (No Measure)
FOR TIME:
20 BEAR COMPLEX 95/65
40 PUSH UP W/RENEGADE ROW 30s/25s
60 CAL BIKE
80 WALL BALL SIT UPS
100 BACK RACK FORWARD LUNGES
Cross/Train – Fri, Dec 2
[BRUTAL REPUBLIC] – Cross/Train
B: Metcon (AMRAP – Reps)
12 Minute Window
5-7-9
Power Cleans (135/95)
Burpees over the Bar
Thrusters (135/95)
Burpees over the Bar
then
Max Bar Muscle Ups in remaining time
(scale is max burpee pull ups)
*Score is BMU or BPUs, note the time on the workout in the comments
SHRED – Fri, Dec 2
[BRUTAL REPUBLIC] – SHRED
FRIDAY (No Measure)
10-1 CAL ROW
1-10 MED BALL SLAMS 60/40
**
10-1 CAL SKI
1-10 RING PUSH UPS
**
10-1 CAL BIKE
20-2 JUMPING AIR SQUATS
Cross/Train – Thu, Dec 1
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
Every 4 Minutes for 8 Sets (32 Minutes)
A) 15/12 Cal Assault Bike
15 A Squats to Plate
15 Plate Snatches (45/35)
30second OH Plate Hold
B) 18/14 Cal Row
12 Barbell Bent Over Rows (95/65)
9 Hang Power Cleans (95/65)
6 Push Press (95/65)
30second Hollow Hold
SHRED – Thu, Dec 1
[BRUTAL REPUBLIC] – SHRED
THURSDAY (No Measure)
300M ROW
20 TTB
300M ROW
40 HANG POWER C&J 75/55
300M ROW
60 TIRE HITS 10/8
300M ROW
***AFTER LAST 300, BACK UP LIST***
Cross/Train – Wed, Nov 30
[BRUTAL REPUBLIC] – Cross/Train
B: Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
20 Deadlifts (155/105)
40 Wall Balls (20/14)
60 Double Unders
SHRED – Wed, Nov 30
[BRUTAL REPUBLIC] – SHRED
WEDNESDAY (No Measure)
20 MIN EMOM:
1. 10 CAL SKI
2. 12 BURPEES
3. 15 A SQUAT ONTO PLATE
4. 20 SIT UPS
*****3 MIN REST/TRANSITION
17 MIN AMRAP OF:
20 ALT DB HANG POWER SNATCH 45/30
20 OH DB LUNGES
20 GHD SIT UPS
20 HYPEREXTENSIONS ON GHD
SHRED – Tue, Nov 29
[BRUTAL REPUBLIC] – SHRED
TUESDAY (No Measure)
10 RFT OF:
15/12 CAL ROW
20 PLANK TO PIKE (FEET ON ROWER SEAT)
15 ALT DB HANG POWER SNATCH 45/30
10 RING ROW
Cross/Train – Tue, Nov 29
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Bench Press (21 Minutes)
Every 3 Minutes for 7 Sets
5 Bench Press (5-10lbs heavier then last week)
1 Turkish Get Up per side
*bench press weight is the same for all 7 sets
B: Metcon (Time)
For Time (18 Minute Cap)
40-30-20-10
Alt DB Hang Clean and Jerks (50/35)
1-2-3-4
Wall Walks
10-10-10-10
Burpees
Format:
40/1/10, 30/2/10, 20/3/10, 10/4/10