Workout of the Day

[BRUTAL REPUBLIC] – X-Diesel

A: Metcon (No Measure)

For Time

12 Single Arm Devils Press R Arm (35/20)

12 Alt DBOverhead Lunges R Arm

12 Single Arm DB Thrusters R Arm

2 Shuttle Runs

12Single Arm Devils Press LArm (35/20)

12Alt DBOverhead Lunges LArm

12 Single Arm DB Thrusters LArm

2 Shuttle Runs

10Single Arm Devils Press R Arm (35/20)

10Alt DBOverhead Lunges R Arm

10Single Arm DB Thrusters R Arm

2 Shuttle Runs

10Single Arm Devils Press LArm (35/20)

10Alt DBOverhead Lunges LArm

10Single Arm DB Thrusters LArm

2 Shuttle Runs

8/8/8/2/8/8/8/2, 6/6/6/2/6/6/6/2, etc.down to 2 reps of each DB movement on each side

[BRUTAL REPUBLIC] – Cross/Train

Metcon (No Measure)

25 MinuteAMRAP

50 Clusters (135/95)

40 Cal Assault Bike (switch every 10)

50 Deadlifts (225/155)

40 Cal Ski (switch every 10)

50 Bar Facing Burpees

40 Cal Row (switch every 10)

[BRUTAL REPUBLIC] – SHRED

FRIDAY (No Measure)

1000M ROW

25 HEAD CUTTERS B/G

25 OH KB LUNGES

25 LEG LIFTS OVER KB

750M ROW

25 ALT PLATE PUSH UPS

25 BARBELL BENT ROW 95/65

25 DEADLIFTS 135/95

500M ROW

**AFTER 500, GO BACK UP LIST FINISH WITH 1000M ROW

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Squat Snatches (20 Minutes)

Every 2 Minutes for 10 Sets

Set 1-3: 8 Burpees over the Bar + 3 TnG Squat Snatches

Set 4-6: 6 Burpees over the Bar + 2 TnG Squat Snatches

Set 7-10: 4 Burpees over the Bar + 2 TnG Squat Snatches

*increase weight each set and finish with a heavy touch and go double

B: Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

2 Overhead Squats (95/65)

2 Pull Ups

2 Box Jumps (24/20)

4 Overhead Squats

4 Pull Ups

4 Box Jumps

6/6/6, 8/8/8, 10/10/10, etc.

[BRUTAL REPUBLIC] – SHRED

THURSDAY (No Measure)

10 RFT:

5 HANG POWER SNATCH 115/75

10 BOX JUMPS

15 AB WHEEL ROLLOUTS

20 DUBS

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Rowing Capacity Work

5 x 1000m Row

Rest 4 Minutes after each interval

*goal is to work on pacing and hold a negative split (each subsequent row should be faster than the one before it)throughout.

[BRUTAL REPUBLIC] – SHRED

WEDNESDAY (No Measure)

1000M ROW

100 BATTLE ROPES (BOTH ARMS SAME TIME)

90 JUMP JACKS W/ BURP EVERY 5TH JACK

80 RUSSIAN TWIST 25/15

70 WALL BALL SIDE THROW TO WALL

60 KBS B/G

50 GORILLA ROW Bs/Gs

40 KB UPRIGHT ROW

30 ALT PLATE PUSH UP

20 GROUND TO SHOULDER 90/60

10 GROUND TO STANDING (ON THE ROPE)

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Deadlifts (20 Minutes)

5 Sets of 5 Deadlifts at 75%

Percentage is off of your heavy single from last week

All 5 sets at the same weight

B: Metcon (Time)

For Time (20 Minute Cap)

Buy in:24/18 Cal Bike

3 Rounds

4 Wall Walks

8 Power Cleans (155/105)

12 Toes to Bar

48 Double Unders

Buy out: 24/18 Cal Bike

[BRUTAL REPUBLIC] – SHRED

TUESDAY (No Measure)

36 MIN EMOM

1. 12 BOX JUMPS

2. 12/10 CAL SKI

3. 12HANG SQUAT CLEANS 95/65

4. 12 PUSH PRESS

5. 12 TTB

6. REST

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Overhead Work

Every 2 Minutes for 8 Sets (16 Minutes)

2 Push Press

4 Push Jerks or Spilt Jerks

*start at a moderate weight and make small weight jumps

B: Metcon (Time)

For Time

500/450m Row

15 Double DB Push Press (50s/35s)

20 Burpees

-rest 3 minutes-

20 Burpees

15 Double DB Push Press

500m Row

*score is total time including rest

**this should be a sprint and should be performed at an uncomfortable pace