Workout of the Day

[BRUTAL REPUBLIC] – Cross/Train

SUNDAY (No Measure)

5 MIN EMOM

3 THREE SECOND DEAD TO KNEE 100%

5 MIN EMOM

3 POSITION HIGH PULL

FLOOR/KNEE/HIP 75%

5 MIN EMOM

1 HIGH HANG/ 2 HANG POWER 50+%

*****

20 MIN GRIP AND RIP

*****

FOR TIME:

????????

[BRUTAL REPUBLIC] – X-Diesel

SATURDAY (Time)

10 RFT:

5 BURPEE BOX JUMPS

4 STRICT PULL UPS

3 HANG SQUAT CLEAN THRUSTERS 115/75

2 BACK SQUAT THRUSTERS

1 100M RUN (FENCE AND BACK)

[BRUTAL REPUBLIC] – Cross/Train

SATURDAY (No Measure)

E2MOM (20 MIN)

EVERY 2 MINUTES COMPLETE:

4 BURPS OVER BAR

3 CLEAN GRIP DEADLIFTS

2 HANG POWER CLEANS

1 SHOULDER TO OVERHEAD

********

FOR TIME:

40-30-20 (SPLIT EVENLY)

THRUSTERS 95/65

HANGING LEG RAISES

DECK PRESS

[BRUTAL REPUBLIC] – SHRED

FRIDAY (Time)

7X7X7

1. BURPEE PULL UPS

2. BOX JUMP OVERS 30/24

3. GROUND TO SHOULDER 90/60

4. HANG SQUAT CLEANS 95/65

5. CALS ANY MACHINE

6. TTB

7. HSPU

[BRUTAL REPUBLIC] – Cross/Train

B: Metcon (Time)

10 Rounds for Time (20 Minutes)

3 Muscle Ups*

10/7 Cal Bike

*scale for muscle ups is either double push up burpee pull ups or 4-6 unbroken pull ups or CTB.

The idea is to have this workout be less than 15 minutes and in order for that to be a reality, the muscle up/pull up movement should take between 10-20 seconds

[BRUTAL REPUBLIC] – SHRED

THURSDAY (Time)

30-25-20-15-10-5 OF:

CAL BIKE

OH BARBELL FORWARD LUNGES 95/65

HANGING LEG RAISES

TIRE HITS (PER ARM)

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

EMOM 9 – ARMS

Min 1: 20 Alt DB Curls (AHAP)

Min 2: 40sec “Gun Walk”

Min 3: 18 Banded Tricep Extensions

EMOM 9 – QUADS

Min 1: 15 KB Goblet Squats (AHAP)

Min 2: 15 Dual DB Cyclist Squats (AHAP)

Min 3: 16 Alt Box Step Ups (20in)

EMOM 9 – CORE

Min 1: 10 Quarter Turkish Get Ups L (to the rollover on the elbow)

Min 2: 10 Quarter Turkish Get Ups R

Min 3: 40sec Wtd Plank (AHAP)

EMOM 9 – GLUTES&HAMMIES

Min 1: 6 DB RDLs/side (AHAP)

Min 2: 12 Banded Hip Thrusts with a Pulse

Min 3: 12 KB Cossack Squats

*2 minute rest/transition between EMOMs

[BRUTAL REPUBLIC] – Cross/Train

B: Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP

20 Wall Balls (20/14)

15/12 Cal Bike

20 SDLHP (75/55)

15/12 Cal Row

20 Box Jump Step Downs (24/20)

15/12 Cal Ski

[BRUTAL REPUBLIC] – SHRED

WEDNESDAY (No Measure)

36 MIN EMOM: 6 ROUNDS

1. 12/10 SKI CALS

2. 16 KB DEADLIFTS Rs/Bs

3. 30 RUSSIAN TWIST (15lb plate)

4. 20 RKBS R/B

5. 15 GOBLET SQUAT R/B

6. 10 PULL UPS OR 15 RING ROW

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Bench Press (18 Minutes)

Build to a heavy single

Recommended sets:

10-8-8-6-6-3-3-1-1-1

A1: Bench Press (1 x 1 )

B: Metcon (AMRAP – Rounds and Reps)

15 Minute Window

9 Minute AMRAP

3 Wall Walks

6 Hang Power Cleans (155/105)

immediately into:

6 Minutes to Build to a heavy Triple Hang Power Clean

B1: Hang Power Clean (1×3)