Workout of the Day
Cross/Train – Sun, Aug 13
[BRUTAL REPUBLIC] – Cross/Train
SUNDAY (No Measure)
5 MIN EMOM
3 THREE SECOND DEAD TO KNEE 100%
5 MIN EMOM
3 POSITION HIGH PULL
FLOOR/KNEE/HIP 75%
5 MIN EMOM
1 HIGH HANG/ 2 HANG POWER 50+%
*****
20 MIN GRIP AND RIP
*****
FOR TIME:
????????
X-Diesel – Sat, Aug 12
[BRUTAL REPUBLIC] – X-Diesel
SATURDAY (Time)
10 RFT:
5 BURPEE BOX JUMPS
4 STRICT PULL UPS
3 HANG SQUAT CLEAN THRUSTERS 115/75
2 BACK SQUAT THRUSTERS
1 100M RUN (FENCE AND BACK)
Cross/Train – Sat, Aug 12
[BRUTAL REPUBLIC] – Cross/Train
SATURDAY (No Measure)
E2MOM (20 MIN)
EVERY 2 MINUTES COMPLETE:
4 BURPS OVER BAR
3 CLEAN GRIP DEADLIFTS
2 HANG POWER CLEANS
1 SHOULDER TO OVERHEAD
********
FOR TIME:
40-30-20 (SPLIT EVENLY)
THRUSTERS 95/65
HANGING LEG RAISES
DECK PRESS
SHRED – Fri, Aug 11
[BRUTAL REPUBLIC] – SHRED
FRIDAY (Time)
7X7X7
1. BURPEE PULL UPS
2. BOX JUMP OVERS 30/24
3. GROUND TO SHOULDER 90/60
4. HANG SQUAT CLEANS 95/65
5. CALS ANY MACHINE
6. TTB
7. HSPU
Cross/Train – Fri, Aug 11
[BRUTAL REPUBLIC] – Cross/Train
B: Metcon (Time)
10 Rounds for Time (20 Minutes)
3 Muscle Ups*
10/7 Cal Bike
*scale for muscle ups is either double push up burpee pull ups or 4-6 unbroken pull ups or CTB.
The idea is to have this workout be less than 15 minutes and in order for that to be a reality, the muscle up/pull up movement should take between 10-20 seconds
SHRED – Thu, Aug 10
[BRUTAL REPUBLIC] – SHRED
THURSDAY (Time)
30-25-20-15-10-5 OF:
CAL BIKE
OH BARBELL FORWARD LUNGES 95/65
HANGING LEG RAISES
TIRE HITS (PER ARM)
Cross/Train – Thu, Aug 10
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
EMOM 9 – ARMS
Min 1: 20 Alt DB Curls (AHAP)
Min 2: 40sec “Gun Walk”
Min 3: 18 Banded Tricep Extensions
EMOM 9 – QUADS
Min 1: 15 KB Goblet Squats (AHAP)
Min 2: 15 Dual DB Cyclist Squats (AHAP)
Min 3: 16 Alt Box Step Ups (20in)
EMOM 9 – CORE
Min 1: 10 Quarter Turkish Get Ups L (to the rollover on the elbow)
Min 2: 10 Quarter Turkish Get Ups R
Min 3: 40sec Wtd Plank (AHAP)
EMOM 9 – GLUTES&HAMMIES
Min 1: 6 DB RDLs/side (AHAP)
Min 2: 12 Banded Hip Thrusts with a Pulse
Min 3: 12 KB Cossack Squats
*2 minute rest/transition between EMOMs
Cross/Train – Wed, Aug 9
[BRUTAL REPUBLIC] – Cross/Train
B: Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP
20 Wall Balls (20/14)
15/12 Cal Bike
20 SDLHP (75/55)
15/12 Cal Row
20 Box Jump Step Downs (24/20)
15/12 Cal Ski
SHRED – Wed, Aug 9
[BRUTAL REPUBLIC] – SHRED
WEDNESDAY (No Measure)
36 MIN EMOM: 6 ROUNDS
1. 12/10 SKI CALS
2. 16 KB DEADLIFTS Rs/Bs
3. 30 RUSSIAN TWIST (15lb plate)
4. 20 RKBS R/B
5. 15 GOBLET SQUAT R/B
6. 10 PULL UPS OR 15 RING ROW
Cross/Train – Tue, Aug 8
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
Bench Press (18 Minutes)
Build to a heavy single
Recommended sets:
10-8-8-6-6-3-3-1-1-1
A1: Bench Press (1 x 1 )
B: Metcon (AMRAP – Rounds and Reps)
15 Minute Window
9 Minute AMRAP
3 Wall Walks
6 Hang Power Cleans (155/105)
immediately into:
6 Minutes to Build to a heavy Triple Hang Power Clean