Workout of the Day
WEDNESDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
HANG POWER SNATCH (20 MIN)
STARTING 50-60%
2-2-2-2-2-2-2-2
ENDING 85-90%
WORK ON FINISHING THAT PULL!!
B: Metcon (Time)
3RFT OF: (15 MIN CAP)
5 SNATCH GRIP DEADLIFT 115/75
10 HANG POWER SNATCH
15 TTB
400M RUN
**WATCH THAT GRIP**
WEDNESDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (No Measure)
EVERY 5 MIN FOR 20 MIN:
500M ROW/SKI
25 SIT UPS
25 KB DEADLIFTS Bs/Gs
B: Metcon (Time)
FOR TIME: 15 MIN CAP
50 RKBS B/G
50 BOX JUMPS 24/20
50 PUSHUPS
50 RING ROW
WEDNESDAY
[BRUTAL REPUBLIC] – Weightlifting
A: Metcon (No Measure)
SAME AS POWER PART A
20 MIN
B: Metcon (No Measure)
20 MIN E2MOM OF:
POWER SNATCH INTO SNATCH BALANCE
PLUS ONE OHS
START LIGHT-GET HEAVY
TUESDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (No Measure)
E2MOM FOR 20 MIN OF:
200M RUN
15 EMPTY BAR THRUSTERS 45/35
B: Metcon (Time)
3 RFT OF: (15 MIN CAP)
15 TTB
20 ALT PLATE PUSH UPS
25 BACK RACK LUNGE 45/35
12/10 CAL BIKE
BLOODY SUNDAY
[BRUTAL REPUBLIC] – Cross/Train
Metcon (AMRAP – Rounds and Reps)
ON A 32 MINUTE CLOCK
400M RUN
10 SQUAT SNATCH 135/95
5 BAR MUSCLE UPS
1 MIN REST
MOD FOR MU’S=
10 PULL UPS AND 10 DIPS
SATURDAY
[BRUTAL REPUBLIC] – X-Diesel
Metcon (Time)
FOR TIME:
1000M ROW /SKI
50 BACK RACK LUNGE 75/55
50 BENCH HOPS
50 SHOULDER TO OVERHEAD
1000M ROW/SKI
50 BACK SQUAT
50 PUSH UPS
50 PULL UPS
1000M ROW/SKI
SATURDAY
[BRUTAL REPUBLIC] – BRUTALBOX
Metcon (No Measure)
40 MIN BOXING/CARDIO WITH COACH DEE.
ARRIVE EARLY AND HAVE HANDS PRE WRAPPED!!!
PARTNER SATURDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
HANDSTANDS AND HANDSTAND WALKS
(20 MIN)
B: Metcon (Time)
20 MIN AMRAP OF:
20-40-60-80
HANDSTAND WALK (IN FEET)
T2B
BACK SQUAT 95/65
Friday
[BRUTAL REPUBLIC] – Cross/Train
A: Overhead Squats (20 Minutes)
Build to a Heavy Triple OHS
B: Metcon (AMRAP – Reps)
12 Minute AMRAP
3 Hang Power Snatch (95/65)
3 Overhead Squats
3 HSPUs
6 Hang Power Snatch
6 Overhead Squats
6 HSPUs
9 Hang Power Snatch
9 Overhead Squats
9 HSPUs
12/12/12
15/15/15 etc.
FRIDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP OF:
400M RUN
2 ROUNDS OF CINDY
(5 PULL/10 PUSH/15 SQUAT)
500M ROW
2 ROUNDS OF CINDY
500M SKI
2 ROUNDS OF CINDY
BACK TO THE TOP AND REPEAT
B: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP OF:
3 BURPEE BOX JUMP 24/20
3 RING ROW
3 OH WEIGHTED LUNGE 45/25
6 BURPEE BOX JUMP
6 RING ROW
6 OH WEIGHTED LUNGE
9 BURPEE BOX JUMP
9 RING ROW
9 OH WEIGHTED LUNGE
12/12/12
15/15/15 ETC…