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**