Workout of the Day
TUESDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
STRICT/PUSH /PUSH JERK 1 REPS (20 MIN)
WORK TO GET A HEAVY SINGLE
FOR EACH LIFT.
GO FOR THAT PR IF YOURE FEELING
GOOD!!
B: Metcon (Time)
4 RFT OF: (20MIN CAP)
15 DB PUSH PRESS 45s/25s
15/12 CALS ASS BIKE
15 STRICT LEG LIFT
15 BURPEES
TUESDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP OF:
25 WALL BALL 20/14
25 OH WALL BALL LUNGE
25 WALL BALL SIDE THROWS TO WALL
25 WALL BALL SIT UPS
B: Metcon (Time)
4 RFT OF: (20 MIN CAP)
500M ROW/SKI
20 ALT DB SNATCH 45/25
15 STRICT LEG LIFT
10 BENCH DIPS
TUESDAY
[BRUTAL REPUBLIC] – X-Diesel
Metcon (Time)
1000M SKI/ROW
50 WALL BALLS
50 WALL BALL SIT UPS
800M SKI/ROW
40 ALT DB HANG C&J
40 SA DB OH WALKING LUNGE
600M SKI/ROW
30 WALL BALLS
30 WALL BALL SIT UPS
400M SKI/ROW
20 ALT DB HANG C&J
20 SA DB OH WALKING LUNGES
MONDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
SQUAT CLEAN (20 MIN)
BUILD TO A HEAVY 1RM
IF YOURE FEELING GOOD, GO FOR THAT PR!!
B: Metcon (Time)
3RFT OF: (17 MIN)
500M ROW OR SKI/400M RUN
10 HANG SQUAT CLEAN 135/95
20 MARINE CORPS CRUNCHES
MONDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (Time)
EVERY 5 MIN FOR 20 MIN:
200M RUN
5 STRICT PULL UPS
10 ALT PLATE PUSH UPS
15 BOX STEP UPS
20 SIT UPS
B: Metcon (Time)
3 RFT OF: (15 MIN)
20 CALS ASS BIKE
25 KBS B/G
30 RING ROW
BLOODY SUNDAY
[BRUTAL REPUBLIC] – Cross/Train
Metcon (AMRAP – Rounds and Reps)
25 MIN AMRAP OF:
400M RUN
7 GROUND TO OVERHEAD
21 BOX JUMPS 24/20
15 BURPEES
9 PULL UPS
**IF SNATCH 115/80**
**IF C&J 135/95
SATURDAY
[BRUTAL REPUBLIC] – X-Diesel
Metcon (Time)
REFER TO CROSS/TRAIN WOD
SATURDAY
[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
4TH OF JULY WOD
BUY IN: 888M ROW/SKI/RUN
13 ROUNDS OF:
7 THRUSTERS (75/55)
7 TOES TO BAR
7 HRPU
7 BENT ROW
BUY OUT: 888M ROW/SKI/RUN
888M IS HALF OF 1776
13 ROUNDS FOR THE 13 COLONIES
7 FOR THE MONTH OF JULY
4 MOVEMENTS FOR THE 4TH DAY OF JULY
FRIDAY
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
BACK SQUAT (20 MIN)
10-8-6-4-2
GET TO A HEAVY DOUBLE (90-95%)
B: Metcon (Time)
FOR TIME: (20 MIN)
100 CALS ANY MACHINE
100 BACK RACK LUNGE 95/65
100 WEIGHTED SITUPS 15/10
*BREAK UP HOWEVER YOU LIKE*
FRIDAY
[BRUTAL REPUBLIC] – SHRED
A: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
1600M RUN THEN IN REMAINDER OF TIME:
50 BOX STEP UPS
50 RKBS B/G
50 HANGING LEG LIFTS
B: Metcon (Time)
FOR TIME: (20 MIN CAP)
100 CALS ANY MACHINE
100 DECK PRESS 45/25
100 V UPS
*BREAK UP HOWEVER YOU LIKE*