Workout of the Day

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

250M ROW

20 KNEES TO OPP ELBOW

20 RING PUSH UPS

20 KB POWER SNATCH Y/G

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

400M SKI

20 SNATCH BALANCE (EMPTY BAR)

20 OH LUNGES

20 HOLLOW ROCK

THURSDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

*25/20 CAL BIKE

30 BENCH PRESS 95/65

25 BARBELL BENT ROW 95/65

20 AB WHEEL

15 DB PULLOVERS (AHAP)

10 BURPEE PULL UPS

*20/15 CAL BIKE

25 BENCH PRESS 115/75

20 BARBELL BENT ROW 115/75

15 AB WHEEL

10 DB PULL OVERS

*15/10 CAL BIKE

20 BENCH PRESS 135/95

15 BARBELL BENT ROW 135/95

10 AB WHEEL

*10/5 CAL BIKE

15 BENCH PRESS 155/105

10 BARBELL BENT ROW 155/105

*5/0 CAL BIKE (LADIES LOOK AT BIKE FOR :10)

10 BENCH PRESS 175/125

*GO GET PANCAKES*

THURSDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

*25/20 CAL BIKE

30 BENCH PRESS 95/65

25 BARBELL BENT ROW 95/65

20 AB WHEEL

15 DB PULLOVERS (AHAP)

10 BURPEE PULL UPS

*20/15 CAL BIKE

25 BENCH PRESS 115/75

20 BARBELL BENT ROW 115/75

15 AB WHEEL

10 DB PULL OVERS

*15/10 CAL BIKE

20 BENCH PRESS 135/95

15 BARBELL BENT ROW 135/95

10 AB WHEEL

*10/5 CAL BIKE

15 BENCH PRESS 155/105

10 BARBELL BENT ROW 155/105

*5/0 CAL BIKE (LADIES LOOK AT BIKE FOR :10)

10 BENCH PRESS 175/125

*GO GET PANCAKES*

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Functional Body Building

EMOM12

Min 1: 12/10 Cal Ski

Min 2: 12 Bench Press (AHAP)

Min 3: 8 DB Lateral & front Raises (10s/5s)

Min 4: 45sec of High Plank Shoulder Taps

-rest 2 minutes-

EMOM12

Min 1: 12/10 Cal Row

Min 2: 12 Alt DB Curls/arm (AHAP)

Min 3: 12 Barbell Upright Rows

Min 4: 45sec Leg Lifts Over DB

-rest 2 minutes-

EMOM12

Min 1: 12/10 Cal Bike

Min 2: 15 KBS (B/G)

Min 3: 12 Burpees

Min 4: 45sec Russian Twists (weightless)

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

100M ROW

10 BURPEE PULLUPS

200M ROW

20 ALT PLATE PUSH UPS

300M ROW

30 GHD SIT UPS

400M ROW

40 KBS B/G

500M ROW

50 WALL BALL 20/14

*AFTER WALL BALL, GO BACK UP LIST*

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Deadlifts (10 Minutes)

Every 2 Minutes for 5 Sets

5 Deadlifts at 80% of last weeks Deadlift single

10 Ring Rows

*all sets are at the same weight

B: Metcon (5 Rounds for time)

Every 5 Minutes for 5 Sets (25 Minutes)

10 Deadlifts (155/105)

20 Wall Balls (20/14)

30/24 Cal Row

*try to hold negative splits throughout the 5 intervals, first round being your slowest and last round being your fastest, this is most easily done by increasing the rowing pace each round!

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Hang Power Cleans (15 Minutes)

Every 3 Minutes For 5 Sets

3 Hang Power Cleans @ 80% of 1RM Power Clean

6 DB Bent Over Rows/arm (AHAP)

9 Hollowrocks

B: Metcon (Time)

6 Rounds for Time (15 Minute Cap)

6 Power Cleans (115/75)

8 Push Press (115/75)

10 Toes to Bar

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

300M SKI

30 SLEDGE/TIRE HITS EACH ARM

30 SIT UPS INTO DB PRESS 25/15

30 MED BALL SQUATS 60/40

B: Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP OF:

10 RUSSIAN PUSH UPS

10 RING ROW

10 DOUBLE KB LUNGES Ys/Gs

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Back Squats (20 Minutes)

3 Sets of 3 Reps at 10-20lbs heavier than last week (this should be close to 90% of 1RM)

During warm up sets perform 5 Seated Box Jumps increasing height each set

B: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP X 2

8 KB Reverse Lunges (R/B)

8 Heel Elevated Goblet Squats (R/B)

8 Handstand Push Ups

-rest 2 minutes between AMRAPs-