Workout of the Day

WEDNESDAY

Orange Coast CrossFit – Cross/Train

Introducing Power Vs. Shred. This two tier program will be the new format of Brutal Republic. “Power” will be geared towards heavier weight and lower rep schemes combined with more technical/ advanced movements. Power is designed to improve overall strength and skill. “Shred” will be geared towards lighter weights and a higher rep scheme. Shred will be mixed with a medley of creative and challenging body weight movements designed to keep you lean and improve aerobic capacity.

A: Metcon (AMRAP – Rounds and Reps)

[POWER]

A. 0-12 Min EMOM

Min 1: 5 High Hang Power Clean

(increasing) (135/95)

Min 2: 8 KB Burpee S.A Swing

(4 each side) Y/G

12-24 Min Clock (12 Min AMRAP)

2 Ring Muscle Up

4 Strict HSPU

6 Front Squat (from ground)
Front Squats will be the heaviest weight lifted from EMOM

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

A. 0-12 Min EMOM

Min 1: 12-15 DB Power Clean (35/25)

Min 2: 8 KB Burpee S.A Swing

(4 each side) G/W

12-24 Min Clock (12 Min AMRAP)

12 Ring Row or Jump Pull-Up

10 S.A DB Push Press [ea side]

8 Double DB Front Squat
AMRAP Notes: DB Suitcase hold while opposite arm is completing DB Push Press

TUESDAY

Orange Coast CrossFit – Cross/Train

A: Metcon (Time)

For Time: [35 Min CAP]

Buy In: 100 DU’s + 50 Sit-Ups

10 Squat Snatch @ 70% of 1RM

20 DB Burpee Step Up & Over 50/35 (20″)

30 Wall Ball (20/14)

40 Calories on any Machine

30 Wall Ball

20 DB Burpee Step Up & Over

10 Squat Snatch

Buy Out: 100 DU’s + 50 Sit-Ups

MONDAY

Orange Coast CrossFit – CrossFit

A: Deadlift (3-3-3-3-3-3-EMOM)

*0-6 Min EMOM (increasing)

*Rest 4 Min and break down/ put away extra weight

B: Metcon (AMRAP – Rounds and Reps)

10-20 min Clock (10 Min AMRAP)

5 Toes 2 Bar

10 Deadlift (135/95)

300m Row or Ski

20-30 Min Clock (10 Min AMRAP)

10 Hang Clean Thruster (135/95)

20 Single KB Overhead Sit-Up

[10 each side – straight leg] (G/W)

200m Run

BLOODY SUNDAY

Orange Coast CrossFit – CrossFit

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A: Metcon (Time)

For Time: (40 Min Running Clock)

“Grace”

30 Clean & Jerk (135/95)

– 2 Min Rest/ Transition (on your own) –

400m Back Rack Walk

(165/110) (135/95)

50 alt DB Hang Clean & Jerk (45/25)

* Every 10 Reps stop & complete (5)

“8 count” Push-Ups
Grace:

at 10 reps stop & complete the following…

21 DB Thruster (45/25) & 21 Pull-Ups

at 20 reps stop & complete the following…

15 DB Thruster & 15 Pull-Up

at 30 reps complete the following…

9 DB Thruster & 9 Pull-Up

PARTNER WORKOUT

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

0-18 Min EMOM

Min 1: 5 Pull Ups + 7 Burpees + 9 Sit-Ups (partner 1)

Min 2: 200m Run (Partner 2)

Min 3: 40 second Partner Deadlift Hold (365/275)

18-33 Min AMRAP

150 Wall Balls (20/14)

100 American KBS (R/B)

50 Box Jump (30/24″)

25 Med Ball Toss Sit ups (each)
*Partners may split up work however they want on AMRAP

FRIDAY

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

8 Min CAP [0-8 min clock]

5-4-3-2-1

Legless Rope Climb

Squat Snatch (135/95)

-1 Min Rest/ Transition –

8 Min CAP [9-17 min clock]

9-7-5

Bar Muscle Up

Front Squat from ground (165/115)

– 1 Min Rest/ Transition –

8 Min CAP [18-26 min clock]

Run 1,000m

Max Rep Push Up
Score = total push ups completed.

THURSDAY

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

0-15 Min Clock [5 sets]

3 Power Clean + 2 Front Squats + 1 Push Jerk

*increasing a MAX of 20lbs per set

15-30 Min Clock [AMRAP]

1 Power Clean (Heaviest weight)

5 Burpee Box Jump (30/24″)

9 HSPU
Score = Rounds and Reps from 15-30 min clock

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (5 Rounds for time)

Lung Capacity Testing! *Partner style*

5 Rounds:

500m Row

[Rest = 1:1 ratio with partner]

Each Round is scored!
Before workout coaches will go over efficiency with rowing and breathing technique.

B: Metcon (3 Rounds for time)

3 Rounds:

400m Sprint Relay

* Partner A Sprints 400m while Partner B waits to be tagged in.

(3 Rounds EACH)

Each round is scored!