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