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] – SHRED

TUESDAY (Time)

1000M ROW

30 HEADCUTTERS B/G

25 GHD SIT UPS

20 MED BALL SLAMS 40/25

15 BURPEE BOX JUMPS

10 GROUND TO STANDING (ROPE)

750M ROW

25 HEAD CUTTERS

20 GHD SIT UPS

15 MED BALL SLAMS

10 BURPEE BOX JUMPS

500M ROW

20 HEADCUTTERS

15 GHD SIT UPS

10 MED BALL SLAMS

250M ROW

15 HEADCUTTERS

10 GHD SIT UPS

100M ROW

10 HEADCUTTERS