Workout of the Day

[BRUTAL REPUBLIC] – X-Diesel

SATURDAY (Time)

10 RFT:

5 BURPEE BOX JUMPS

4 BEAR COMPLEX 95/65

3 TTB INTO PULL UP (HEHE)

2 ROPE CLIMB

1 100M RUN (FENCE & BACK)

[BRUTAL REPUBLIC] – Cross/Train

SATURDAY (Time)

BARBELL DECK OF CARDS

HEARTS: HANG CLEAN AND JERK 135/95

DIAMONDS: BURPS OVER BAR

CLUBS: DEADLIFTS 225/155

SPADES: BARBELL BENT ROW 135/95

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Power Snatches (15 Minutes)

15 Minutes to Build to a Heavy Touch and Go Triple

B: Power Snatch (Touch and Go Triple)

B: Metcon (Time)

12 Rounds for Time

10 Wall Balls (20/14)

5 Handstand Push Ups

2 Muscle Ups

[BRUTAL REPUBLIC] – SHRED

FRIDAY (Time)

FOR TIME:

100 CALS ANY MACHINE

100 DEVIL PRESS TO PLANK 35s/20s

100 WEIGHTED SIT UPS 15/10

100 A SQUAT TO PLATE

** PARTITION AS YOU LIKE

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

For Time

50/35 Cal Bike

3 Rounds

5 Man Makers (35s/20s)

10 Alt DB Curls per Arm (AHAP)

15 KB SDLHP (R/B)

50/35 Cal Row

3 Rounds

15 Russian KBS (R/B)

10 Ab Wheel Roll Outs

5 Man Makers (35s/20s)

50/35 Cal Ski

[BRUTAL REPUBLIC] – SHRED

THURSDAY (No Measure)

REFER TO POWER

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Deadlift (20 Minutes)

Build to a heavy Single Deadlift

Recommended Sets

10-8-8-6-6-4-3-2-1-1-1

A1: Deadlift (1 x 1)

B: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15/12 Cal Bike

12 SDLHP (95/65)

9 Burpees

[BRUTAL REPUBLIC] – SHRED

WEDNESDAY (No Measure)

36 MIN EMOM:

1. 10/8 CAL BIKE

2. :45 PLANK (PUSH UP POSITION)

3. 18 ALT HANG DB SNATCH 40/25

4. 15 AB WHEEL ROLLOUTS

5. 6 GROUND TO SHOULDER 90/60

6. 10 SHOOT THRUS

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Bench Press (15 Minutes)

Every 90 Seconds for 10 Sets

3 Bench Press

*start moderate and increase to a heavy triple

B: Metcon (Time)

24 Minute Time Cap

Buy In: 1000/850m Row

6 Rounds

18 KBS (B/G)

12 Ring Push Ups

Buy Out: 1000/850m Ski

[BRUTAL REPUBLIC] – SHRED

TUESDAY (Time)

7X7X7

7ROUNDS/ 7 MOVEMENTS/ 7 REPS

1. TTB

2. BURPEES

3. THRUSTERS 95/65

4. MED BALL SLAMS 40/25

5. SKI CALS

6. KB DEADLIFTS Rs/Bs

7. HANG POWER SNATCH