Workout of the Day

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Back Squats (18 Minutes)

Widowmakers Week 3

Build to a heavy 20 rep Back Squat (5-20lbs heavier than last week)

Recommended sets:

8-8-6-4-4-2-20 (first set of 4 and set of 2 should be heavier than your set of 20)

Alternative: 3 Sets of 8 Reps 5-20lbs heavier than last week!

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

8 Power Cleans (95/65)

8 Front Rack Lunges

8 Toes to Bar

C: Metcon (Time)

For Time (5 Minute Cap)

60/40 Cal Assault Bike

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP OF:

300M SKI

:30 HANDSTAND HOLD

20 DB STRICT PRESS 25/15

10 PULL UPS

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

500M ROW

25 A SQUAT TO PLATE

25 MARINE CORPS CRUNCHES

25 BOX STEP UPS

SUNDAY FUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

E2MOM OF: (20 MIN)

MIN 1-10 1 HIGH PULL/1 HANG SNATCH

MIN 11-20 2 HANG SNATCH

*ADD 5-10 PER ROUND*

B: Metcon (Time)

10 RFT OF:

10 CAL ROW/SKI

10 BURPEES

2 HANG SNATCH 135/95

Partner Saturday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

For Time

30 Pull Ups

40 Single Arm Devil’s Press (50/35)

50 Synchro Front Squats (75/55)

60 Box Jumps (24/20)

120 Cal Assault Bike

60 Box Jumps

50 Synchro Front Squats

40 Single Arm Devil’s Press

30 Pull Ups

Saturday

[BRUTAL REPUBLIC] – X-Diesel

A: Metcon (Time)

For Time (40 Minute Cap

Buy In: 1 Mile Run or 1600m Row

5 Rounds

10 Ring Rows or Pull Ups

12 KB Goblet Squats (B/G)

16 Single Arm Devil’s Press (50/35)

Buy Out: 1 Mile Run or 1600m Row

FRIDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (35 MIN CAP)

25/20 CAL BIKE

25 R ARM HANG DB SNATCH 40/25

25 L ARM DB HANG SNATCH

25 SPIDERMAN PUSH UPS

25/20 BIKE CAL

25 BACK SQUAT 75/45

25 R LEG FORWARD LUNGE

25 L LEG FORWARD LUNGE

25/20 BIKE CAL

*AFTER LAST BIKE, BACK UP LIST*

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Deadlifts (15 Minutes)

Every 90 Second for 10 Sets

3 Deadlifts

Increase weight each set to finish with a heavy triple

B: Metcon (AMRAP – Reps)

Every 3 Minutes for 18 Minutes Alt Between A & B

A) 12/9 Cal Assault Bike

12 Double KB Deadlifts (R/B)

30sec KB Farmers Hold

B) 15 Box Jump Overs (24/20)

10 Alt V Ups

5 Devil’s Press (50s/35s)

Score is total reps

Reps possible: M/165 F/156 (30sec hold counts as 1 rep)

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

EVERY :90 FOR 15 MIN:

10 DEADLIFT 115/75

20 SIT UPS

B: Metcon (No Measure)

SHRED B IS SAME AS POWER B