Workout of the Day

[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)

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Back Squats (18 Minutes)

Widow Makers – Week 2

Perform a set of 20 Back Squats at a weight heavier than last week

B: Metcon (Time)

4 Rounds for Time (20 Minute Cap)

15 Toes to Bar

30 Alt DB Snatches (50/35)

60 Double Unders

[BRUTAL REPUBLIC] – SHRED

MONDAY (Time)

10 RFT:

12/10 CAL BIKE

5 BURPEE BOX JUMPS

4 TTB

3 MAN MAKERS 40s/25s

(PUSH UP/ROW/PUSH UP/ROW/SQUAT CLEAN THRUSTER)

2 GROUND TO SHOULDER 90/60

1 ROPE CLIMB

[BRUTAL REPUBLIC] – Cross/Train

Not My Tempo (No Measure)

Every 90 Seconds (18 Minutes)

Rounds 1-4

1 Tempo Muscle C/S @ Power Position

1 Tempo Muscle C/S @ Knee

1 Tempo Muscle C/S @ Below the Knee

Rounds 5-8

1 Tempo Power C/S @ Power Position

1 Tempo Power C/S @ Knee

1 Tempo Power C/S @ Below the Knee

Rounds 9-12

1 Tempo Squat C/S @ Power Position

1 Tempo Squat C/S @ Knee

1 Tempo Squat C/S @ Below the Knee

*Start light and increase every round

**Tempo is 5-0-1, meaning 5 seconds to reach the “GO” position, 0 seconds to perform the C/S, 1 second pause in receive postion.

Lifties (No Measure)

20 Minutes to Hit a Heavy Single

Clean

Snatch

ChatGPT Says So (Time)

3 Rounds For Time (10-Minute Cap)

5 Clean (115/75) or Snatch (95/65)

20 Russian KBS (G/W)

10 Burpees

40 Double Unders

*Rest 1 Minute between rounds on your own clock

[BRUTAL REPUBLIC] – X-Diesel

Metcon (No Measure)

5 Rounds

10/8 Cal Bike

10/8 Cal Ski

10/8 Cal Row

10 Rounds

5 Pull Ups

10 Barbell Strict Press

15 Russian KBS

5 Rounds

10/8 Cal Bike

10/8 Cal Ski

10/8 Cal Row

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Buy in: 100/80 Cal Bike*

*partner B holds max wall sit

12 Rounds Relay Style:

3 Hang Power Cleans (155/105)

6 Front Rack Lunges

9 GHDs

Buy out: 100/80 Cal Ski

*partner B holds max plank

[BRUTAL REPUBLIC] – SHRED

FRIDAY (No Measure)

EVERY 5 MIN FOR 6 ROUNDS W/ 2 MIN REST BETWEEN

1. 500M ROW WITH MAX WALL BALL

2. 500M SKI WITH MAX SIT UPS

3. 25/20 BIKE CALS WITH MAX BURPEES

4. 500M ROW WITH MAX TIRE HITS

5. 500M SKI WITH MAX GROUND TO STANDING 90/60

6. 25/20 BIKE CALS WITH MAX GORILLA ROW Bs/Gs

[BRUTAL REPUBLIC] – Cross/Train

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Happy birthday Charles!!!!

[BRUTAL REPUBLIC] – SHRED

THURSDAY (Time)

7X7X7

1. CAL SKI

2. PULL UPS

3. 8 COUNT PUSH UPS (THINK BURPEE WITH TWO LEGIT PUSH UPS)

4. DB PUSH PRESS (PER ARM) 45/30

5. HANGING WINDSHIELD WIPERS

6. GROUND TO SHOULDER 90/60

7. FRONT SQUAT 115/75

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

EMOM12

Min 1: 12/9 Cal Bike

Min 2: 12 Unbroken Strict Press (AHAP)

Min 3: 16 Alt KB Gorilla Row (AHAP)

EMOM12

Min 1: 12/9 Cal Ski

Min 2: 8-12 Unbroken Strict Pull Ups

Min 3: 16 Hand Release Push Ups

EMOM12

Min 1: 12/9 Cal Row

Min 2: 12 Burpees Over the Row

Min 3: 40sec Plank

*2 minute rest between EMOMs