Workout of the Day

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

E3MOM OF: (18 MIN)

200M SKI

16 HANG DB POWER SNATCH 45/30

6 BURPEES

B: Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP OF:

8/6 CALS BIKE

20 FARMER HOLD DB LUNGES

20 KNEE TO OPP. ELBOW

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP OF:

200M SKI

10 BURPEES

15 ALT DB POWER SNATCH 40/25

20 LEG LIFTS OVER DB

()

SUNDAY BLOODY FUNDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

FOR TIME: (40 MIN CAP)

50-40-30-20-10 OF:

CALS ROW/SKI

HANGING LEG LIFTS

PUSH UPS

10-8-6-4-2 OF:

BEAR COMPLEX

1. 75/45 MM135

2. 95/65 MM155

3. 115/75 MM175

4. 135/95 MM185

5. 155/105 MM205

I’LL EXPLAIN IT LATER

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Every 2 Minutes for 7 Sets (14 Minutes)

3 Behind the Neck Push Press

3 Overhead Squats

*start around 50% of 1RM snatch and increase weight each round

B: Metcon (AMRAP – Reps)

(20 Minute Time Cap)

9 Minute AMRAP

2 Squat Snatches (115/75)

2 Toes to Bar

4 Squat Snatches

4 Toes to Bar

6/6, 8/8, etc

-rest 1 minute-

Build to a heavy single Snatch in 10 minutes

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

E2MOM OF: (14 MIN)

12/10 CAL SKI

15 EMPTY BAR THRUSTERS

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

10 RING PUSH UPS

10 BOX JUMPS

10 CAL BIKE

10 PULL UPS

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

12 Minute AMRAP

200m Row Sprint

12 DB Bench Press (50s/30s)

12 KB SDLHP (R/B)

12 Push Ups

-rest 1 minute-

10 Minute AMRAP

150m Ski Sprint

10 DB Curl and Press/arm

8 Chin Ups

-rest 1 minute-

8 Minute AMRAP

10/8 Cal Bike

8 Devil’s Press w/ DB Curl weight

-rest 1 minute-

6 min EMOM

Min 1 :45 second plank

Min 2: 40 Russian Twists w/ DB

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Hang Power Cleans (15 Minutes)

Build to a heavy set of 5 Hang Power Cleans

*between sets perform 10 Ab Rollouts until you accumulate 60 reps

B: Metcon (Time)

5 Rounds For Time (20 minute cap)

10 Deadlifts (135/95)

Clean and Jerks (135/95)*

20 Wall Balls

*Clean and Jerk reps:

Round 1: 2

Round 2: 4

Round 3: 6

Round 4: 8

Round 5: 10

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP OF:

300M ROW

15 SDHP 75/45

15 BENT BARBELL ROW

10 BURPEES OVER BAR

B: Metcon (Time)

5 RFT OF: (20 MIN CAP)

20 WALL BALL 20/14

20 ALT PLATE PUSH UPS

20 GHD SIT UPS

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

EMOM15

Min 1: 50 Double Unders

Min 2: 8 Strict Press (AHAP) + 10 Hollowrocks

Min 3: 3 Rope Climbs or 6 Ground to Standing or 15 Ring Rows

B: Metcon (Time)

5 Rounds For Time (15 Minute Cap)

12 KBS (B/G)

8 HSPUs

4 Bar or Ring Muscle Ups

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

15 MIN EMOM OF:

1. 12/10 CAL SKI

2. 12 MED BALL SLAMS 20+LBS

3. 12 TTB

B: Metcon (Time)

5 RFT OF: (15 MIN CAP)

12 KBS B/G

8 HEAD CUTTERS

6 BURPEE PULL UPS