Workout of the Day

Friday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Deadlifts (15 minutes)

Every 3 minutes for 5 Sets

5 Deadlifts @ 80% of 1RM

10 Ring Rows

20 Russian Twists

*deadlifts are the same weight throughout

B: Metcon (Time)

4 Rounds for Time (20 Minutes)

32 Double Unders

16 SDLHP (75/55)

8 HSPUs

4 Devils Press (45s/25s)

-1 minute rest after each round-

*score is total time with rest included

FRIDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP OF:

200M SKI

25 REVERSE CRUNCH

25 A SQUAT TO PLATE

50 SLEDGE HAMMER TIRE HITS (25 EACH SIDE) 16/8

B: Metcon (Time)

4 RFT OF: (20 MIN CAP)

1 SHORT LAP

10 DEVIL PRESS 40s/25s

15 RING ROW

50 RUSSIAN TWIST 25/15

Thursday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

50 Cal Row or Ski

50 Single Arm DB Push Press (50/35)

40 Sit Ups

30 Double DB Bench Press (50s/35s)

40 Cal Row or Ski

40 Single Arm DB Push Press

30 Sit Ups

20 Double DB Bench Press

30 Cal Row or Ski

30 Single Arm DB Push Press

20 Sit Ups

10 Double DB Bench Press

20 Cal Row or Ski

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Squat Cleans (20 minutes)

Every 2 Minutes for 7 Sets

8/6 Cal Bike

Squat Cleans*

Set 1 & 2: 3 Squat Cleans @ 75%

Set 3 & 4: 3 Squat Cleans @ 80%

Set 5: 2 Squat Cleans @ 85%

Set 6: 2 Squat Cleans @ 90%

Set 7: 1 Squat Clean @ 95%

Last 6 Minutes

Build to a heavy single squat clean

B: Squat Clean (Heavy Single)

C: Metcon (Time)

8 Rounds for Time (20 Minute Cap)

4 Power Cleans (185/125)

6 Toes to Bar

8 Burpees Over the Bar

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

1 SHORT LAP

10 LUNGE/LUNGE/SQUAT 75/45

20 GHD SIT UPS

30 KBS B/G

B: Metcon (Time)

8 RFT OF: (20 MIN CAP)

4 MED BALL GTS 90/60

6 TTB

8 BURPEE TO BAR 6″ ABOVE EXTENDED ARM

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (No Measure)

20 MIN EMOM OF:

1. 12 SANDBAG OVERHEAD TOSS

2. 100M SPRINT W/6 AIR SQT@50M

3. 15 SDHP B/G

4. 24 JUMPING LUNGES

B: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP OF:

300M SKI

12 RING PUSH UPS

12 PULL UPS (WORK SOME STRICT)

12 STRICT HANGING LEG LIFT

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

EMOM20

Min 1: 8 Strict Press (AHAP)

+ 10 Push Ups

Min 2: 10 Alt Bicep Curls/arm (AHAP)

Min 3: 12 Lateral and Front DB Raises (10s/5s)

Min 4: 12 Ab Roll Outs

B: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15/12 Cal Bike

15 Hang Power Snatches (75/55)

15 Barbell Bent Over Rows (75/55)

15 Push Press (75/55)

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

From 0:00-10:00

1-2-3-4-5-etc.

Back Squats (185/125)

2-4-6-8-10-etc.

Russian KBS (R/B)

From 10:01-15:00

1000m Row or Ski

From 15:01-25:00

6 Rounds

12 Goblet KB Lunges (R/B)

12 Pull Ups

From 25:01-30:00

1000m Row or Ski

From 30:01-Finish

4 Rounds

25 Wall Balls (20/14)

25 Box Jumps (24/20)

MONDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

1000M ROW/SKI

30 RENEGADE ROW 45/30

25 WALL BALL 20/14

20 ALT DB SNATCH

15 DB THRUSTERS

10 BURPEE PULL UPS

10/8 CAL BIKE

25 RENEGADE ROW

20 WALL BALL

15 ALT DB SNATCH

10 DB THRUSTERS

10/8 CAL BIKE

20 RENEGADE ROW

15 WALL BALL

10 ALT DB SNATCH

10/8 CAL BIKE

15 RENEGADE ROW

10 WALL BALL

10/8 CAL BIKE

10 RENEGADE ROW

1000M ROW/SKI TO FINISH