Workout of the Day
SATURDAY
[BRUTAL REPUBLIC] – X-Diesel
Metcon (Time)
FOR TIME: (40 MIN CAP)
500M ROW/SKI
50 WALL BALL
40 V UPS
30 PULL UPS
20 DECLINE PUSH UPS
10 BEAR COMPLEX 75/55
500M ROW/SKI
*AFTER ROW/SKI, HEAD BACK UP THE LIST AND FINISH WITH ROW/SKI*
BETWEEN THE MOVEMENTS, COMPLETE 5 BURPEES
SATURDAY
[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
FOR TIME: (40 MIN CAP)
100 CAL ROW RELAY (SWITCH EVERY TEN)
90 PARTNER WALLBALL
80 V UPS
70 KBS R/B
60 BURPEE PULL UPS
50 RING PUSH UPS
40 STRICT LEG RAISES
30 CLEAN AND JERK 135/95
20 DEADLIFTS 205/155
10 ROPE CLIMBS
50 CAL SKI BUY OUT RELAY
FRIDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (No Measure)
E2MOM OF: (20 MIN)
20OM ROW
6 DEVIL PRESS 40s25s
B: Metcon (Time)
3 ROUNDS FOR TIME: (15 MIN CAP)
500M SKI
5 PULL UPS
10 HRPU
15 JUMPING AIR SQUAT
20 SIT UPS
THURSDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (No Measure)
12 MIN EMOM OF:
1. 12 AB WHEEL ROLLOUTS
2. 12/10 CAL ROW
3. 10 HEAD CUTTERS B/G
4. 10 BURPEES
12 MIN EMOM OF:
1. 12/10 CAL SKI
2. 12 ALT DB SNATCH 45/30
3. 12 TTB
4. 15 DIAMOND PUSH UPS
12 MIN EMOM OF:
1. 10/8 CAL BIKE
2. 12 PULL UPS
3. 12 ALT DB C&J 45/30
4. 15 LEG LIFTS FROM GROUND
Weightlifting
[BRUTAL REPUBLIC] – Weightlifting
A: Metcon (Weight)
Snatch Complex (20 minutes)
Every 2 minutes for 10 Sets
1 Pause Snatch From the Knee
1 Low Hang Snatch (below the knee)
2 OHS
B: Metcon (No Measure)
3 Rounds For Quality
6 BTN Snatch Grip Push Press (increase a little each round)
12 OH Reverse Lunges (6 per leg)
18 Russian KBS (R/B)
40sec weighted plank (increase each round)
Wednesday
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Every 8 Minutes for 5 Sets (40 minutes)
25/18 Cal Row or Ski
8 Deadlifts (increasing)
12 Goblet Reverse Lunges/ Leg (R/B)
16 Russian KBS (R/B)
25/18 Cal Row or Ski
RX+ 30/22 row/ski
*deadlift weight should be HEAVY, the last set should be more than 80% of 1RM
**perform one ski and one row each round
****yes, that’s 24 total lunges 🙂
WEDNESDAY
[BRUTAL REPUBLIC] – SHRED
Metcon (Time)
REFER TO POWER
TUESDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP OF:
10 CAL BIKE
MAX REPS DB BENCH 45s/30s
15 DB ROW
20 GHD SIT UPS
B: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP OF:
20 PUSH UPS(5 WIDE/5 REG/ 5 DIAMOND/5 REG
15 STRICT PULLUPS
10 STRICT TTB
5 DB THRUSTERS 45s/30s
MONDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (No Measure)
16 MIN EMOM OF:
1. 200M SKI
2. 18 KBS B/G
B: Metcon (AMRAP – Rounds and Reps)
35 MIN AMRAP:
500M ROW
50 A SQUAT TO PLATE
50 ALT DB HANG SNATCH 45/30
50 KNEE TO OPPOSITE ELBOW
BLOODY SUNDAY
[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
FT: (45 MIN CAP)
100/80 CAL BIKE
90 AIR SQUATS
80 DB RENEGADE ROW 45/25
70 T2B
60 DB THRUSTERS
50/40 CAL BIKE
40 DB DBL HANG SNATCH
30 HSPU
20 DB DEVIL PRESS
10 BMU