Workout of the Day

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

HANG POWER SNATCH (20 MIN)

STARTING 50-60%

2-2-2-2-2-2-2-2

ENDING 85-90%

WORK ON FINISHING THAT PULL!!

B: Metcon (Time)

3RFT OF: (15 MIN CAP)

5 SNATCH GRIP DEADLIFT 115/75

10 HANG POWER SNATCH

15 TTB

400M RUN

**WATCH THAT GRIP**

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

EVERY 5 MIN FOR 20 MIN:

500M ROW/SKI

25 SIT UPS

25 KB DEADLIFTS Bs/Gs

B: Metcon (Time)

FOR TIME: 15 MIN CAP

50 RKBS B/G

50 BOX JUMPS 24/20

50 PUSHUPS

50 RING ROW

WEDNESDAY

[BRUTAL REPUBLIC] – Weightlifting

A: Metcon (No Measure)

SAME AS POWER PART A

20 MIN

B: Metcon (No Measure)

20 MIN E2MOM OF:

POWER SNATCH INTO SNATCH BALANCE

PLUS ONE OHS

START LIGHT-GET HEAVY

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

E2MOM FOR 20 MIN OF:

200M RUN

15 EMPTY BAR THRUSTERS 45/35

B: Metcon (Time)

3 RFT OF: (15 MIN CAP)

15 TTB

20 ALT PLATE PUSH UPS

25 BACK RACK LUNGE 45/35

12/10 CAL BIKE

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (AMRAP – Rounds and Reps)

ON A 32 MINUTE CLOCK

400M RUN

10 SQUAT SNATCH 135/95

5 BAR MUSCLE UPS

1 MIN REST

MOD FOR MU’S=

10 PULL UPS AND 10 DIPS

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

FOR TIME:

1000M ROW /SKI

50 BACK RACK LUNGE 75/55

50 BENCH HOPS

50 SHOULDER TO OVERHEAD

1000M ROW/SKI

50 BACK SQUAT

50 PUSH UPS

50 PULL UPS

1000M ROW/SKI

SATURDAY

[BRUTAL REPUBLIC] – BRUTALBOX

Metcon (No Measure)

40 MIN BOXING/CARDIO WITH COACH DEE.

ARRIVE EARLY AND HAVE HANDS PRE WRAPPED!!!

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

HANDSTANDS AND HANDSTAND WALKS

(20 MIN)

B: Metcon (Time)

20 MIN AMRAP OF:

20-40-60-80

HANDSTAND WALK (IN FEET)

T2B

BACK SQUAT 95/65

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Overhead Squats (20 Minutes)

Build to a Heavy Triple OHS

B: Metcon (AMRAP – Reps)

12 Minute AMRAP

3 Hang Power Snatch (95/65)

3 Overhead Squats

3 HSPUs

6 Hang Power Snatch

6 Overhead Squats

6 HSPUs

9 Hang Power Snatch

9 Overhead Squats

9 HSPUs

12/12/12

15/15/15 etc.

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

400M RUN

2 ROUNDS OF CINDY

(5 PULL/10 PUSH/15 SQUAT)

500M ROW

2 ROUNDS OF CINDY

500M SKI

2 ROUNDS OF CINDY

BACK TO THE TOP AND REPEAT

B: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP OF:

3 BURPEE BOX JUMP 24/20

3 RING ROW

3 OH WEIGHTED LUNGE 45/25

6 BURPEE BOX JUMP

6 RING ROW

6 OH WEIGHTED LUNGE

9 BURPEE BOX JUMP

9 RING ROW

9 OH WEIGHTED LUNGE

12/12/12

15/15/15 ETC…