Workout of the Day
TUESDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
A. 18 Min Clock (6 sets)
Squat Clean
2-2-2-2-2-2 @80-85% of 1RM Clean
2 Min Rest/ Transition –
20 Min Clock (15 Min Cap)
For Time:
27-21-15-9
Power Clean (115/75)
Bar Facing Burpees
Wall Ball (20/14)
200m Row
B: Metcon (Time)
[SHRED]
A. 18 Min AMRAP
30 Plate Hollow Hold Flutter Kick (25/15)
20 Cal Row
10 Reverse Lunge w/ Slam Ball
*Goal is 4+ Rounds!
-2 Min Rest/ Transition –
20 Min Clock (15 Min Cap)
For Time:
400m Run
100 Ab Mat Sit-Ups
80 Double KB Russian Swing (G/W)
60 Air Squat
40 alt High Knee + Burpee
20 DB Chop [each side] (25/15)
DIESEL
[BRUTAL REPUBLIC] – X-Diesel
Metcon (Time)
500M ROW/SKI
50 WALL BALL 20/14
40 SUMO DEADLIFT 115/75
30 AB ROLL OUTS
20 HSPU OR 5 WALL WALK
10 HANG POWER CLEANS
500M ROW/SKI
AFTER 2ND ROW/SKI, HEAD BACK UP LIST.
OH, AND BY THE WAY, 100M RUN BETWEEN NUMBERED MOVEMENTS
***40 MIN CAP***
MONDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
16 Min Clock (4 sets)
20-20-20-20 @ 50-60% of 1RM
Bench Press
* 15 Supinated Barbell Bent Over Row (95/65) [reverse grip] after each set
* Rest 60-90 seconds between sets!
– 2 Min Rest/ Transition –
18-38 Min Clock (20 Min Cap)
For Time:
100 Double Unders
75 Push Ups
50 American KBS (B/Y)
25 Pull Ups
50 American KBS (B/Y)
75 Push Ups
100 Double Unders
* Every 4 Minutes you must STOP working and run 200m
B: Metcon (Time)
[SHRED]
16 Min AMRAP
1 Wall Walk + 30 alt Step Bear Crawl
10 Jump C2B Pull Up
24 alt Double KB Walking Lunges (One side in front rack/ one side OH) [12 each side) (G/W)
– 2 Min Rest/ Transition –
18-33 Min Clock (20 Min Cap)
4 Rounds for Time:
500m Row
400m Run
10 alt DB Push Up w/ Renegade Row & Deadlift (25/15)
BLOODY SUNDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Rounds and Reps)
“Car 294”
AMRAP (with a Partner) in 35 minutes
18 calorie Air Bike
12 Reverse Alternating Lunges
24 Jumping Air Squats
32 Wall Ball Sit-Ups (20/14 lb)
31 Synchronized Burpees
*Perform 7 Push-Ups every 5 minutes. Perform the work in the order written. Break up the work between partners as needed. One partner works at a time. Every 5 minutes, stop to perform 7 push-ups, then continue where you left off
COMPETITION SATURDAY!
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
REMINDER!
There will NO classes today due to our “in-house” competition. Please come in to support your fellow members if you are not competing and volunteer as a judge to help us out!
Enjoy some FREE food by Chipotle!
COMPETITION SATURDAY
[BRUTAL REPUBLIC] – X-Diesel
A: Metcon (No Measure)
REMINDER!
There will NO classes today due to our “in-house” competition. Please come in to support your fellow members if you are not competing and volunteer as a judge to help us out!
Enjoy some FREE food by Chipotle!
FRIDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Rounds and Reps)
[POWER]
BRUTAL FRIDAY
0-10 Min
Work up to a HEAVY Squat Snatch
first time you fail you are out!
10-20 Min
Run 1 Mile
Max Rep Squat Snatch @ 70% of heaviest weight lifted
20-30 Min
For Time: (rest if done early)
30 alt DB Power Snatch (50/35)
40 DB Walking OH Lunges (20 each side)
50 V-UPS
30-40 Min
AMRAP
300m Row or Ski
10 KB Deadlift (88/72lbs)
20 Push-UPS
B: Metcon (AMRAP – Rounds and Reps)
[SHRED]
40 Min AMRAP
500m Run
20 Barbell Bradford Press (45/35lbs)
15 Slam Ball
10 Burpee Jump Pull Up
5 GHD Sit-Up
DIESEL
[BRUTAL REPUBLIC] – X-Diesel
Metcon (Time)
1000M ROW/SKI
3 ROUNDS OF:
5 BEAR COMPLEX 95/65
10 ALT BACK RACK LUNGE
15 LATERAL BURPS OVER BAR
THEN 500M ROW/SKI
THEN 3 ROUNDS OF:
5 STRICT PULL UPS
10 DIVE BOMBER PUSH UPS
15 BACK SQUAT
THEN 500M ROW/SKI
THEN 3 ROUNDS OF:
5 STRICT TTB
10 AB ROLLOUTS
15 REVERSE HYPERS ON GHD
FINISH WITH 1000M ROW/SKI
***40 MIN CAP***
THURSDAY
[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
POWER
A. 16 MIN EMOM
MIN 1: 5 POWER CLEANS 135/95
MIN 2: 6 FRONT SQT
increase 10lbs every set of cleans. on 5th clean, hold front rack until next minute starts. You drop your bar after front squats.
4 MIN REST/TRANSITION
FOR TIME:
50 PULL UPS
50 STO 115/75
50 BOX JUMPS 24/20
*********************
SHRED
FOR TIME:
300 SINGLE UNDERS
2K ROW
300 SINGLE UNDERS
2K SKI
*EVERY 5 MINUTES STOP AND COMPLETE 10 BURPEES!
WEDNESDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER] vs. [SHRED]
For Time:
15 DB Man Maker (45/25lbs)
30 Toes to Bar
45 Cal Assault Bike
60 Ab Mat Sit-Up
75 Wall Ball (20/14)
90 Russian KBS (Y/G)
105 alt Walk Lunges
1,000m Run