Workout of the Day

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

FOR TIME: (40 MIN CAP)

21-15-9-9-15-21 of:

DEADLIFTS 225/155

ALT DB HANG POWER SNATCH 45/25

AB WHEEL ROLLOUTS

DIEsel

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

FOR TIME: (45 MIN CAP)

1200M RUN

40 PLATE SIT UPS 15/10

40 WALL BALL 20/14

40 BURP PULL UPS

900M RUN

30 PLATE SIT UPS

30 WALL BALL

30 BURP CHEST TO BAR

600M RUN

20 PLATE SIT UPS

20 WALL BALL

20 BURP TTB

300M RUN

10 PLATE SIT UPS

10 WALL BALL

10 BURP BAR MUSCLE UPS

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

A) 1800M RELAY AND AMRAP CINDY

5 PULL/10 PUSH/15 SQUAT

-RIGHT INTO-

B) 2000M RELAY AND FIND A HEAVY 3 REP THRUSTER

PARTNER 1 COMPLETES A 300M RUN/200M ROW AT A TIME

PARTNER 2 COMPLETES AMRAP/LIFT

**SCORE IS TOTAL CINDY ROUNDS AND THRUSTER COMBINED

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Snatch (20 Minutes)

Every 2 Minutes for 10 Sets

10/8 Cal Row

3 Touch and Go Squat Snatches (building)

*start light and build to a heavy 3 snatch without letting go of the bar

B: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Power Snatches (95/65)

2 OHS (95/65)

8 HSPUs

4 Power Snatches

4 OHS

8 HSPUs

6 Power Snatches

6 OHS

8 HSPUs

8 Power Snatches

8 OHS

8 HSPUs

10 Power Snatches

10 OHS

etc…

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

E2MOM OF: (20 MIN)

8/6 CAL BIKE

4 CHIN UPS/8 RING PUSH UPS/ 10 JUMPING SQUATS W/10 LB PLATE OH

B: Metcon (Time)

10 MIN AMRAP OF:

10 TTB

10 KBS B/G

10 KB FRONT RACK LUNGE

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

40 Minute Running Clock

0:00-12:00

EMOM12

Min 1: 14/11 Cal Row

Min 2: 12 Burpees

12:01-24:00

12 min AMRAP

6 Deck Squats (Y/G)

12 Headcutters (Y/G)

24 Alt V Ups

24:01-Finish

30/24 Cal Bike

30 Box Jumps

20/16 Cal Bike

20 Box Jumps

10/8 Cal Bike

10 Box Jumps

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Deadlifts (20 Minutes)

Week 5

3 Sets of 6 Reps Deficit Deadlifts @ 50-60% of 1RM

then

1 x 5 @ 65%+10lbs

1 x 5 @ 75%+10lbs

1 x 5+ @ 85%+10lbs

*same set up as week 1 but adding 10lbs to the last 3 working sets

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

2 Bar Muscle Ups

4 Devils Press (50s/35s)

12 Sumo Deadlift High Pulls (95/65)

24 Alt Hang DB Snatch (50/35)

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

10 RFT OF: (35 MIN CAP)

200M SKI

5 DEVIL PRESS TO PLANK 40s/25s

10 GHD SIT UPS

15 KB SDHP B/G

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Bench Press (20 minutes)

Build to a heavy single Bench Press

Recommended sets:

10-8-8-6-4-2-2-1-1-1*

Between sets alternate a 45sec weighted plank and 2 wall walks (4 sets of each)

*this number will be used for a short bench press program

B: Brutal Test #4 (Time)

For Time (20 minutes)

30-24-18-12-6

Wall Balls (20/14)

Single DB Box Step Up (45/25)

15-12-9-6-3

Bench Press (75% BW/50% BW)