Workout of the Day

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

E5MOM OF: (25 MIN)

500M SKI

7 PULL UPS

14 PUSH UPS

21 AIR SQUATS

B: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP OF:

8/6 CAL BIKE

12 KNEE TO OPP. ELBOW

12 MED BALL SLAM 40+/25+

*GOAL IS 4+ ROUNDS*

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Alt DB Snatch (50/35)

15 Box Jumps (30/24)

10 Double DB Burpee Deadlifts (50/35)

5 Bar/Ring Muscle Ups

B: Metcon (AMRAP – Reps)

For Max Reps (15 Minute Cap)

2500m Row

Max Devils Press (50/35)

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

12/10 CAL SKI

20 LEG LIFT ON GROUND

20 RING ROW

20 DB PUSH PRESS 40/20 (10 PER ARM)

B: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP:

1 SHORT LAP

20 GOBLET SQT W/DB 40/20

20 BOX STEP UPS

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Thrusters (15 Minutes)

Every 90 Seconds for 10 Sets

2 Thrusters

*weight pulled from the floor, increase weight each round

B: Metcon (Time)

7 Rounds for Time

7 Power Cleans (115/75)

7 Thrusters (115/75)

35 Double Unders

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP OF:

1 SHORT LAP

30 FARMER CARRY LUNGES 45s/30s

30 GHD SIT UPS

B: Metcon (Time)

7 RFT OF: (20 MIN CAP)

5 CHIN UPS

10 THRUSTERS 75/45

15 ALT PLATE PUSH UPS

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

10 RFT OF: (40 MIN CAP)

5 CTB

4 BURPEE BOX JUMP

3 STRICT TTB

2 POWER SNATCH 135/95

1 MANMAKER 45/30

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

FOR TIME: (40 MIN CAP)

1000M ROW/SKI SPRINT RELAY (EVERY 100)

100 HIGH PLANK HAND TAPS

500M ROW/SKI

80 WALL BALL 20/14

500M ROW SKI

60 TTB

500M ROW/SKI

40 POWER CLEAN 135/95

500M ROW/SKI

20 CALS BIKE

500M ROW/SKI

10 BEAR COMPLEX

EQUAL WORK PER PERSON, SWITCH WHENEVER

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

FOR TIME: (40 MIN CAP)

500M ROW/SKI

10-1 THRUSTERS 75/45

1-10 PULL UPS

500M ROW SKI

10-1 TTB

1-10 HRPU

500M ROW/SKI

10-1 BIKE CALS

1-10 BURPEES

500M ROW SKI

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

FOR TIME: (40 MIN CAP)

500M ROW/SKI

10-1 THRUSTERS 75/45

1-10 PULL UPS

500M ROW SKI

10-1 TTB

1-10 HRPU

500M ROW/SKI

10-1 BIKE CALS

1-10 BURPEES

500M ROW SKI