Workout of the Day
Wednesday
[BRUTAL REPUBLIC] – Cross/Train
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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