Workout of the Day

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

20 WALL BALL 20/14

20 TTB

20 RKBS R/B

20 CAL ROW

B: Metcon (Time)

4 ROUNDS FOR TIME (20 MIN CAP)

15/12 CAL BIKE

20 ALT DB SQUAT SNATCH 40/25

25 KNEE TO OPPOSITE ELBOW

30 A SQUAT TO PLATES (2 45 PLATES)

Tuesday

[BRUTAL REPUBLIC] – X-Diesel

A: Metcon (AMRAP – Rounds and Reps)

Aniversary WOD!!!

Buy in: 2002m Row (switch every 250m)

19 minute AMRAP

2+2 Hang Cleans + Front Squats

23 Box Step Overs w/ DB (AHAP)

2 Deadlifts @ 70%

23 Partner Wall Ball Sit Ups

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Front Squats (20 minutes)

Spend 20 minutes building to a heavy set of 5 reps

Recommended sets: 10-8-8-6-6-5-5

*between sets alternate 20 russian twists (25/15) and 8 Single Arm DB Push Press (AHAP)…3 sets of each movement

B: Brutal Test #3 (Time)

5 Rounds For Time (20 minutes)

60 Double Unders

12 Toes to Bar

10-8-6-4-2 Squat Clean and Jerks

Round 1: 135/95

Round 2: 165/115

Round 3: 185/125

Round 4: 205/135

Round 5: 225/145

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

300M SKI

20 DB BENCH PRESS 40s/25s

20 LANDMINE SHOULDER TO SHOULDER 25/15

20 PULL UPS

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

1 MIN PLANK

50 RUSSIAN TWIST W/10 METAL PLATE

25 HYPERS ON GHD

20 LUNGE/LUNGE/SQUAT (EMPTY BAR)

SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (No Measure)

ALOTTA TABATA FESTIVAL OF PAIN

7 ROUNDS OF TABATA

TABATA IS :20 WORK :10 REST FOR 4 MINUTES

ROUNDS:

1. SHOULDER TO OVERHEAD 75/45

2. BIKE

3. JUMPING LUNGES HOLDING WALL BALL 20/14

4. ROW

5. SIT UPS

6. SKI

7. RING ROW

THERE IS A 2 MINUTE REST BETWEEN ROUNDS

GO AS HARD AS POSSIBLE THRU ALL ROUNDS EVERY TIME!!

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

1000M ROW RELAY (SWITCH EVERY 250)

100 PARTNER WALL BALL 20/14

90 PARTNER WALL BALL SIT UPS

80 ALT DB POWER SNATCH 45/30

70 BOX JUMPS

60 PULL UPS

50 SPIDERMAN PUSH UPS

40 CLEAN AND JERK 115/75

30 GROUND TO OVER SHOULDER 90+/60+

20 CALS BIKE

10 BEAR COMPLEX

*5 BURPEES EACH PERSON BETWEEN MOVEMENTS*

* SPLIT WORK EVENLY, LIKE 5X5 OR 10X10*

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (No Measure)

36 MIN EMOM OF:

1. 20 KBS B/G

2. 15 AB WHEEL ROLLOUTS

3. 10/8 CAL BIKE

4. 20 OH KB LUNGE

5. 20/16 SPIDERMAN PUSH UPS

6. 12/10 CAL ROW/SKI

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

SkillMOM 20

Min 1: 3 Rope Climbs or 5 Ground to Standing

Min 2: 25ft Handstand Walk or 40 Shoulder Taps

Min 3: 15 Goblet Squats (B/Y)

Min 4: 45sec Plank

B: Metcon (Time)

For Time (20 Minutes)

15-12-9-6-3

Hang Squat Cleans (135/95)

HSPUs

Toes to Bar

*30 Double Unders after each set

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

SKILLWORK EMOM (20 MIN)

1. 3 ROPE CLIMBS OR GROUND TO STANDING

2. 25 FT HANDSTAND WALK OR :30 HANDSTAND HOLD

3. 15 GOBLET SQUAT B/Y

4. :45 PLANK

B: Metcon (Time)

4 ROUNDS FOR TIME: (20 MIN CAP)

500M SKI

20 OH DB LUNGE 40/25

20 ALT DB POWER SNATCH

20 OBLIQUE HEEL TAPS

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

Running Clock

0:00-10:00

AMRAP10

20 Wall Balls

20 Box Step Overs w/ Wall Ball

20 Wall Ball Sit Ups

10:01-20:00

EMOM10

Even: 12 Burpees

Odd: 12/10 Cal Bike

20:01-Finish

1000m Row/ski

80 Jumping Air Squats

60 Sit Ups

40 Hand Release Push Ups