Workout of the Day

FRIDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

500M ROW/SKI THEN:

10-1 KBS B/G

1-10 GOBLET SQUAT

THEN:

500M ROW/SKI THEN:

10-1 BARBELL BENT ROW 95/65

1-10 PUSH PRESS

THEN:

500M ROW/SKI THEN:

10-1 HRPU

1-10 PULL UPS

THEN:

500M ROW/SKI TO FINISH

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Snatch (20 Minutes)

Every 2 Minutes for 10 Sets

8/6 Cal Assault Bike

1 Snatch High Pull

2 Squat Snatches (increasing)

*you can touch and go or drop and reset!

B: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

30 Double Unders

10 Double DB Hang Power Snatches (50s/35s)

10 Double DB Squats

2 Wall Walks

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Power Clean Primer (12 Minutes)

EMOM 12

Min 1: 1 Clean Pull + 1 Hang Clean Pull + 1 Hang Power Clean + 1 Power Clean

Min 2: 12/10 Cal Row

Min 3: 15 Sit Ups

*increase weight on the power clean complex

B: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

THURSDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

1000M ROW THEN:

10 ROUNDS OF:

5 RING ROW

10 HRPU

15 JUMPING AIR SQUAT

THEN:

750M ROW THEN:

10 ROUNDS OF:

5 DB BENT ROW EACH ARM 45/25

10 PUSH UPS

15 FORWARD LUNGES

THEN 500M ROW TO FINISH

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (No Measure)

2 MIN ON/1 MIN OFF OF:

ROUND 1:

10 CAL SKI

MAX REPS KBS B/G

ROUND 2:

10 CAL ROW

MAX REPS JUMPING AIR SQUATS

ROUND 3:

10 CAL BIKE

MAX REPS RING ROW

** REPEAT THIS 4X FOR 36 TOTAL MINUTES**

IF THIS WORKOUT WAS “EASY”, YOU DIDNT GO MAX REPS

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Deadlifts (24 Minutes)

Every 4 Minutes for 6 Sets

6 Deadlifts at 80% of 5RM*

12/10 Cal Ski

24 Alt DB Curls (AHAP)

*all 6 sets at the same weight

B: Metcon (Time)

For Time (10 Minute Cap)

10 -1

Burpees over the Bar

1-10

Deadlifts

Format:

10 Burpees/ 1 Deadlift

9 Burpees/2 Deadlifts

8 Burpees/3 Deadlifts

etc.

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Bench Press (18 Minutes)

Every 3 Minutes for 6 Sets

6 Bench Press at 75% of 1RM*

8 Single Arm DB Push Press/arm (increasing, AHAP)

10 Ab Wheel Roll Outs

*all 6 sets at the same weight

B: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

TUESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

500M ROW

30 MED BALL SLAMS 60/40

25 SQUATS W/MED BALL (HOLD HOWEVER YOU LIKE)

20 PULL UPS

15 DRAGON FLAGS

10 MANMAKERS 40s/25s

400M ROW

25 MED BALL SLAMS

20 SQUATS W/MED BALL

15 PULL UPS

10 DRAGON FLAGS

300M ROW

20 MED BALL SLAMS

15 SQUATS W/MED BALL

10 PULL UPS

200M ROW

15 MED BALL SLAMS

10 SQUATS W/MED BALL

100M ROW

10 MED BALL SLAMS

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Front Squats (20 Minutes)

Every 4 Minutes for 5 Sets

5 Front Squats (weight is your finishing weight from last weeks heavy six. All sets at the same weight)

15 Hollow Rocks

200/150m Row or Ski

B: Metcon (Time)

4 Rounds for Time (15 Minute Cap)

48 Double Unders

12 Thrusters (95/65)

4 Bar Muscle Ups

MONDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME:

12/10 CAL BIKE

50 WHEEL ROLL OUTS

12/10 CAL BIKE

40 ALT DB POWER SNATCH 45/30

12/10 CAL BIKE

30 SNATCH BALANCE 75/45

12/10 CAL BIKE

20 STRICT PULL UPS

12/10 CAL BIKE

10 DIVE BOMBER PUSH UPS

12/10 CAL BIKE

** after last bike, head back up**