Workout of the Day

Cross/Train – Mon, Nov 28

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Overhead Work (20 Minutes)

First 10 Minutes:

Every 2 Minutes for 5 Sets*

3 Behind the Neck Push Press

3 Snatch Balances

Second 10 Minutes:

Every 2 Minutes for 5 Sets

1 High Hang Squat Snatch (hip crease)

1 Hang Squat Snatch (above the knee)

1 Overhead Squat

*first part is all at 60% of 1RM Snatch

**second part is building but working on technique

B: Metcon (AMRAP – Reps)

8 Minute AMRAP

2 Overhead Squats (95/65)

2 Toes to Bar

4 Overhead Squats

4 Toes to Bar

6/6, 8/8, etc

SHRED – Mon, Nov 28

[BRUTAL REPUBLIC] – SHRED

MONDAY (No Measure)

E3MOM FOR 12 ROUNDS

A. 15/12 CAL ROW

    5 PULL UPS 10 PUSH UPS 15 SQUAT

B. 12/10  CAL SKI

   5 RING ROW/10 PUSH PRESS 95/65

   15 BACK RACK FORWARD LUNGES

C. 10/8 CAL BIKE

     5 BARBELL BENT ROW/10 HRPU/

     15 BOX JUMPS

Cross/Train – Sun, Nov 27

[BRUTAL REPUBLIC] – Cross/Train

Pop & Lock (No Measure)

15 Minute EMOM

Minutes 1-3

1 Clean/Snatch grip deadlift to shrug

2 High Pulls with 2 count pause at each position

3 Muscle C/S

Minute 4

Rest / Add Weight

Minutes 5-7

1 High Pull with 2 count pause at each position

2 Muscle C/S

3 Power C/S

Minute 8

Rest / Add Weight

Minutes 9-11

1 Muscle C/S

2 Power C/S

3 Squat C/S

Minute 12

Rest/Add Weight

Minutes 13-15

1 Power C/S

2 Squat C/S

3 Burpees

Metcon (No Measure)

20 Minutes

You know what to do.

Clean

Snatch

Lock & Pop (No Measure)

Work in groups of 2-3

Each team must perform:

a) 60 Clean/Snatches (125/85)(95/65)

b) 60 Pull-ups

c) 60 Pushups

One partner works while the other holds:

a) Barbell at top of deadlift

b) Hang from rig

c) Plank

*Switch between partners whenever you like but work must be split evenly.

Cross/Train – Sat, Nov 26

[BRUTAL REPUBLIC] – Cross/Train

PARTNER SATURDAY (No Measure)

60 /45 CAL BIKE RELAY

10 SQUAT SNATCH 135/95

20 GROUND TO OVER SHOULDER 90/60

30 DIVE BOMBER PUSH UPS

40 HANG POWER CLEANS

50 TTB

40 HANG POWER CLEANS

30 DIVE BOMBER PUSH UPS

20 GROUND TO OVER SHOULDER

10 SQUAT SNATCH

60/45 CAL BIKE TO FINISH

X-Diesel – Sat, Nov 26

[BRUTAL REPUBLIC] – X-Diesel

SATURDAY (No Measure)

10 HANG POWER SNATCH 115/75

**300M RUN

20 SPIDERMAN PUSH UPS

10 HANG POWER SNATCH

**300M RUN

30 WALL BALL

20 SPIDERMAN PUSH UPS

10 HANG POWER SNATCH

**300M RUN

40 LEG LIFTS ON GROUND

30 WALL BALL

20 SPIDERMAN PUSH UPS

10 HANG POWER SNATCH

**300M RUN

50 BURPEES

40 LEG LIFTS

30 WALL BALL

20 SPIDERMAN PUSH UPS

10 HANG POWER SNATCH

**300M RUN TO FINISH

SHRED – Fri, Nov 25

Announcements

Friday night classes 11/25 are canceled.

morning classes are normal 5,6,9,12.

[BRUTAL REPUBLIC] – SHRED

FRIDAY (No Measure)

10 GROUND TO SHOULDER 90/60

**300M ROW

20 PUSH UPS

10 GROUND TO SHOULDER

**300M ROW

30 WALL BALL

20 PUSH UPS

10 GROUND TO SHOULDER

**300M ROW

40 MARINE CORPS CRUNCHES

30 WALL BALL

20 PUSH UPS

10 GROUND TO SHOULDER

**300M ROW

50 BOX STEP UPS

40 MARINE CORPS CRUNCHES

30 WALL BALL

20 PUSH UPS

10 GROUND TO STANDING

Cross/Train – Fri, Nov 25

Announcements

Friday night classes 11/25 are canceled.

morning classes are normal 5,6,9,12.

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Clean and Jerk (24 Minutes)

Build to a heavy complex of

2 Cleans

1 Jerk

B: Metcon (No Measure)

For Time (15 Minutes)

1000m Row

30 Clean and Jerks (135/95)

Cross/Train – Thu, Nov 24

[BRUTAL REPUBLIC] – Cross/Train

THANKSGIVING!! (No Measure)

EARN ALL THOSE CARBS YOURE GONNA SHOVEL INTO YOUR FACE!!

HERO WOD “THE SEVENS”

NAMED FOR THE THE 7 CIA OFFICERS KILLED BY A SUICIDE BOMBER IN AFGHANISTAN DEC. 30 2009.

7RFT:

7 HSPU

7 THRUSTERS 135/95

7 TTB

7 DEADLIFTS 245/165

7 BURPEES

7 KBS R/B

7 PULL UPS

SHRED – Wed, Nov 23

[BRUTAL REPUBLIC] – SHRED

WEDNESDAY (No Measure)

E3MOM FOR 36 MIN

A. 15/12 CAL ROW

    15 KBS B/G

    15 LEG LIFTS ON GROUND

B. 15/12 CAL SKI

    15 GOBLET SQUAT

    15 MED BALL SLAMS 25/20

C. 15/12 CAL BIKE

     15 THRUSTERS 95/65

** FOUR ROUNDS OF EACH. HIT A THEN B THEN C FOR 36 MIN.