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] – SHRED
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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-