Workout of the Day
X-Diesel – Sat, Mar 18
[BRUTAL REPUBLIC] – X-Diesel
A: Metcon (No Measure)
For Time
12 Single Arm Devils Press R Arm (35/20)
12 Alt DBOverhead Lunges R Arm
12 Single Arm DB Thrusters R Arm
2 Shuttle Runs
12Single Arm Devils Press LArm (35/20)
12Alt DBOverhead Lunges LArm
12 Single Arm DB Thrusters LArm
2 Shuttle Runs
10Single Arm Devils Press R Arm (35/20)
10Alt DBOverhead Lunges R Arm
10Single Arm DB Thrusters R Arm
2 Shuttle Runs
10Single Arm Devils Press LArm (35/20)
10Alt DBOverhead Lunges LArm
10Single Arm DB Thrusters LArm
2 Shuttle Runs
8/8/8/2/8/8/8/2, 6/6/6/2/6/6/6/2, etc.down to 2 reps of each DB movement on each side
Cross/Train – Sat, Mar 18
[BRUTAL REPUBLIC] – Cross/Train
Metcon (No Measure)
25 MinuteAMRAP
50 Clusters (135/95)
40 Cal Assault Bike (switch every 10)
50 Deadlifts (225/155)
40 Cal Ski (switch every 10)
50 Bar Facing Burpees
40 Cal Row (switch every 10)
SHRED – Fri, Mar 17
[BRUTAL REPUBLIC] – SHRED
FRIDAY (No Measure)
1000M ROW
25 HEAD CUTTERS B/G
25 OH KB LUNGES
25 LEG LIFTS OVER KB
750M ROW
25 ALT PLATE PUSH UPS
25 BARBELL BENT ROW 95/65
25 DEADLIFTS 135/95
500M ROW
**AFTER 500, GO BACK UP LIST FINISH WITH 1000M ROW
Cross/Train – Fri, Mar 17
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Squat Snatches (20 Minutes)
Every 2 Minutes for 10 Sets
Set 1-3: 8 Burpees over the Bar + 3 TnG Squat Snatches
Set 4-6: 6 Burpees over the Bar + 2 TnG Squat Snatches
Set 7-10: 4 Burpees over the Bar + 2 TnG Squat Snatches
*increase weight each set and finish with a heavy touch and go double
B: Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP
2 Overhead Squats (95/65)
2 Pull Ups
2 Box Jumps (24/20)
4 Overhead Squats
4 Pull Ups
4 Box Jumps
6/6/6, 8/8/8, 10/10/10, etc.
SHRED – Thu, Mar 16
[BRUTAL REPUBLIC] – SHRED
THURSDAY (No Measure)
10 RFT:
5 HANG POWER SNATCH 115/75
10 BOX JUMPS
15 AB WHEEL ROLLOUTS
20 DUBS
Cross/Train – Thu, Mar 16
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
Rowing Capacity Work
5 x 1000m Row
Rest 4 Minutes after each interval
*goal is to work on pacing and hold a negative split (each subsequent row should be faster than the one before it)throughout.
SHRED – Wed, Mar 15
[BRUTAL REPUBLIC] – SHRED
WEDNESDAY (No Measure)
1000M ROW
100 BATTLE ROPES (BOTH ARMS SAME TIME)
90 JUMP JACKS W/ BURP EVERY 5TH JACK
80 RUSSIAN TWIST 25/15
70 WALL BALL SIDE THROW TO WALL
60 KBS B/G
50 GORILLA ROW Bs/Gs
40 KB UPRIGHT ROW
30 ALT PLATE PUSH UP
20 GROUND TO SHOULDER 90/60
10 GROUND TO STANDING (ON THE ROPE)
Cross/Train – Wed, Mar 15
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Deadlifts (20 Minutes)
5 Sets of 5 Deadlifts at 75%
Percentage is off of your heavy single from last week
All 5 sets at the same weight
B: Metcon (Time)
For Time (20 Minute Cap)
Buy in:24/18 Cal Bike
3 Rounds
4 Wall Walks
8 Power Cleans (155/105)
12 Toes to Bar
48 Double Unders
Buy out: 24/18 Cal Bike
SHRED – Tue, Mar 14
[BRUTAL REPUBLIC] – SHRED
TUESDAY (No Measure)
36 MIN EMOM
1. 12 BOX JUMPS
2. 12/10 CAL SKI
3. 12HANG SQUAT CLEANS 95/65
4. 12 PUSH PRESS
5. 12 TTB
6. REST
Cross/Train – Tue, Mar 14
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Overhead Work
Every 2 Minutes for 8 Sets (16 Minutes)
2 Push Press
4 Push Jerks or Spilt Jerks
*start at a moderate weight and make small weight jumps
B: Metcon (Time)
For Time
500/450m Row
15 Double DB Push Press (50s/35s)
20 Burpees
-rest 3 minutes-
20 Burpees
15 Double DB Push Press
500m Row
*score is total time including rest
**this should be a sprint and should be performed at an uncomfortable pace