Workout of the Day

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds)

[POWER]

Every 4 Minutes for 28 Minutes

400m Run

12 Push Ups on Barbell

9 Deadlift (155/105) (135/95)

6 Hang Power Clean

3 Push Press

B : Metcon (AMRAP – Rounds)

[SHRED]

Every 4 Minutes for 28 Minutes

10 Burpees to plate (45)

15 KB Head Cutter (Y/G) (G/W)

20 Marine Corps Crunches

25 alt Mountain Climber

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

A. 20 Min Clock

Back Squat 75% x 5 x 5

3-Position Snatch (ground, below knee, above knee)

60% x 2, 65% x 2, 70% x 2, 75% x 2

– 1 Min Rest/ Transition –

21-41 Min Clock

Complete as many rounds as possible in 20 minutes of: [20.2]

4 DB Thruster (50/35) (45/30) (40/25)

6 toes-to-bars

24 double-unders
Scale TTB with Hanging knees to chest OR Hanging Knee raises. Take this opportunity to practice your DU’s!

B: Metcon (AMRAP – Rounds and Reps)

41 Min AMRAP

500m Ski/ 500m Row/ 400m Run/ 40 Cal Assault Bike

5 Strict Pull Ups

10 Push Ups

15 KB Goblet Squat (Y/G)

20 Hollow Rock w/ plate (15/10)

25 Box Jump Over (24/20″)

*Every time you restart a round you must switch machines!

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

5 Rounds (with a Partner) for Time

7 Rope Climbs

16 Barbell Complexes* (135/95)

Cash-Out:

2015 meter Row

*Barbell Complex is:

1 Deadlift

1 Hang Power Clean

1 Jerk

1 Back Squat
Split work between partners, one person working while the one rests. Once a partner starts a barbell complex, that partner must complete the complex before switching with the other partner.

The five rounds signify the five victims. The seven rope climbs are for July and the sixteen barbell complexes are for the date – the 16th. The 2015 row is for the year – 2015.

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

For Time (with a Partner) [40 Min Cap]

Buy-In:

1000 meter Row

800 meter Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800 meter Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

800 meter Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

Buy-Out:

1000 meter row
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. 20 Min Clock

Front Squat @ 70%

3-3-3-3-3

3-Position Clean (ground, below knee, above knee) + Jerk

60% x 3, 65% x 3, 70% x 3

– 3 Min Rest/ Transition –

23-37 Min Clock (14 Min Cap)

2 Rounds For Time:

21 Pull-Ups

15 Cal Assault Bike

9 Squat Clean (165/110)
Girls = 13 calories

B: Metcon (AMRAP – Rounds and Reps)

37 Min AMRAP

50 Cal Ski/ Row [switch each round]

40 DB Renegade Row (25/15)

30 alt Barbell Windshield Wipers

20 alt OH Plate Walking Lunges (45/35lbs)

10 V-Ups [3 sec pause in hollow position every rep]

*Goal is 3 Rounds!

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Reps)

[POWER]

A. 23 Min Clock

Power Snatch 70%

3-3-3-3-3

Snatch Push Press + Overhead Squat 70% (of sn or ohs)

5+1, 5+1, 5+1, 5+1, 5+1

– 2 Min Rest/ Transition –

25-35 Min Clock

10 Min EMOM

Min 1: 12 OH Reverse Lunges (115/75)

Min 2: 150m-200m Sprint

B: Metcon (Time)

[SHRED]

A. 23 Min Clock

For Time:

2 Mile Run

100 Marine Corps Crunches

25 Burpee Jump Pull-Ups

– 2 Min Rest –

10 Min EMOM:

Min 1: 50 Sec low bear crawl

Min 2: 50 sec Max Rep Box Jump (30/24″)

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Reps)

[POWER]

A. 20 Min Clock

Power Clean + Push Jerk @ 70% of C&J

3-3-3-3-3

Overhead Squat @ 70%

3-3-3-3-3

– 3 Min Rest/ Transition –

23-35 Min Clock

12 Min EMOM

Min 1: 20 Wall Ball (20/14)

Min 2: 3 Hang Squat Clean (135/95) + 6 Strict HSPU

Min 3: 9 Toes to Bar

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

35 Min AMRAP

*Accumulate a 60 Sec Decline Plank

10 DB Bicep Curl & Front Squat (25/15)

*Accumulate 60 Sec Chin Over Bar

20 Cal Assault Bike

*Accumulate 60 Sec Wall Sit

30 Russian KBS (Y/G) (G/W)

*Accumulate 60 Sec Hollow Hold

40 Push Ups

200m Run

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

12 Min AMRAP

2 DB Single Arm OH Walking Lunges (50/35)

2 Pull-Ups

2 Box Jump (24/20″)

4 DB Single Arm OH Walking Lunges

4 Pull-Ups

4 Box Jump

***Continue Pattern for entire 12 minute clock!

– 3 Min Rest –

15-25 Min Clock (10 Min Cap)

For Time:

50/40 Cal Bike

400m Run

100 DU’s

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

25 Min AMRAP

600m Ski

50 Ab Mat Sit-Ups

600m Row

50 DB Push Press (25/15)

600m Run

50 alt Walking Lunges

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. 25 Min Clock to complete the following… (Week 1)

3-Position Snatch (ground, below knee, above knee)

60%, 65%, 70% [3 Sets at each percentage]

Back Squat 70% x 5 x 5

25-40 Min Clock (15 Min Cap)

B. CrossFit Open 20.1

10 rounds for time of:

8 ground-to-overheads (95lbs/65lbs)

10 bar-facing burpees

Time cap: 15 minutes
Score = 20.1 Time

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

40 Min AMRAP

400m Run

25 Hollow Rock

400m Run

50 Push-Ups

400m Run

75 “A” Squat to plate

400m Run

50 Barbell Bicep Curl (45/35lbs)

400m Run

25 V-Up

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

For Time

400 meter Run

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts (155/115 lb)

Then, 1-2-3-4-5-6-7-8-9-10 reps of:

Hang Cleans (155/115 lb)

800 meter Run

Then, 10 Rounds of:

5 Thrusters (135/95 lb)

30 Double-Unders

400 meter Run
This workout is dedicated to NJSP Trooper Marc Castellano who was killed on June 7, 2010. Officer Castellano was struck by a car on Route l-195 while searching for an armed man who, it turned out, never existed.

The highly-trained Castellano was part of the team looking for the purported gunman when he was struck on the shoulder of the highway by a 2010 Volkswagen Jetta driven by a 20-year-old Jackson Township man, who police said wasn’t charged. They didn’t explain why the car was on the highway’s shoulder.