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] – 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*