Workout of the Day

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

30 MIN AMRAP OF:

500M ROW/SKI

5 PULL UPS AND 5 RING ROW

10 HRPU

15 LUNGE LUNGE SQUAT

20 AB WHEEL ROLLOUTS

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Strength

Every 90 seconds for 15 Minutes (10 sets)

3 Deadlifts @75%

B: Metcon (No Measure)

EMOM 12

Min 1: 12 Unbroken Power Cleans (95/65)

Min 2: 20 Unbroken Wall Balls (20/14)

*every break on the power cleans or the wall balls is 5 burpees at the end of the EMOM*

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

EMOM15

Min 1: 5 Bench Press

Min 2: 8 HSPUs + 20 DUs

Min 3: 15 Hollowrocks

*weight for bench press is 5-10lbs heavier than last week

M: BW+5-10lbs

W: 2/3 BW+5-10lbs*

B: Metcon (AMRAP – Rounds and Reps)

18min AMRAP

15 Box Jumps

12 Push Press (95/65)

9 Pull Ups

TUESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: 36 MIN CAP

100 RUSSIAN TWIST (10 LB METAL PLATE)

90 JUMP JACKS WITH BURP EVERY 5TH JACK

80 BICYCLE CRUNCHES

70 REVERSE LUNGE

60 LATERAL LUNGE

50 KB SUMO DEADLIFT R/B

40 PUSH UP (10 WIDE/10 NORMAL/10 DIAMOND/10 DIVE BOMBER)

30 PULL UPS

20 CALS BIKE

10 MANMAKER 40/20

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (Time)

E4MOM OF: (20 MIN)

200M ROW/SKI

20 KBS B/G

20 RING ROW

25 SIT UPS

B: Metcon (Time)

FOR TIME: (15 MIN CAP)

18-15-12-9-6-3 OF:

HEADCUTTERS B/G

BURPEES

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

FOR TIME:

KAREN: 150 WALL BALL 20/14

IF YOU BREAK, MOVE ONTO:

ISABEL: 30 SNATCHES 135/95

IF YOU BREAK, MOVE ONTO:

DIANE AND COMPLETE:

21-15-9 OF:

DEADLIFT 225/155

HSPU

*ENJOY!*

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

A: Metcon (Time)

FOR TIME: (40 MIN CAP)

1000M ROW/SKI

30 RENEGADE ROW 45/25

25 WALL BALL 20/14

20 ALT DB SNATCH

15 DB THRUSTERS

10 GROUND TO STANDING

1 ROPE CLIMB

1 LAP AROUND BUILDING

25 RENEGADE ROW

20 WALL BALL

15 ALT DB SNATCH

10 DB THRUSTERS

1 ROPE CLIMB

1 LAP AROUND BUILDING

20 RENEGADE ROW

15 WALL BALL

10 ALT DB SNATCH

1 ROPE CLIMB

1 LAP AROUND

15 RENEGADE ROW

10 WALL BALL

1 ROPE CLIMB

1 LAP

10 RENEGADE ROW

1 ROPE CLIMB

1 LAP TO FINISH

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

FOR TIME:

1200M ROW RELAY (EVERY 200M)

10 BEAR COMPLEX 115/75

20 POWER SNATCH 135/95

30 HANG SQUAT CLEAN 135/95

40 DEADLIFT 225/155

50 PULL UPS

THEN BACK UP LADDER

SWITCH WHENEVER YOU LIKE,EQUAL WORK FOR EACH.

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

IN 15 MIN:

100 FRONT SQUAT INTO PUSH PRESS (NOT A THRUSTER)

75/45

IN REMAINDER OF TIME MAX CAL ROW

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

40 ONE ARM OH LUNGE 30/20

30 LEG LIFTS FROM GROUND

20 GOOD MORNING 75/45

10 PULL UPS

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Bench Press (20 Minutes)

5 Sets of 5 Reps @ BW for men and 2/3 BW for women

1 Set Max reps at same weight

*:30 sec handstand hold between sets!*

B: Metcon (Time)

4 Rounds

16/12 Cal Bike

12 Ring Dips

8 Power Clean & Jerks (135/95)