Workout of the Day

[BRUTAL REPUBLIC] – SHRED

TUESDAY (Time)

1000M ROW

30 HEADCUTTERS B/G

25 GHD SIT UPS

20 MED BALL SLAMS 40/25

15 BURPEE BOX JUMPS

10 GROUND TO STANDING (ROPE)

750M ROW

25 HEAD CUTTERS

20 GHD SIT UPS

15 MED BALL SLAMS

10 BURPEE BOX JUMPS

500M ROW

20 HEADCUTTERS

15 GHD SIT UPS

10 MED BALL SLAMS

250M ROW

15 HEADCUTTERS

10 GHD SIT UPS

100M ROW

10 HEADCUTTERS

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Back Squats (18 Minutes)

Widow Makers – Week 2

Perform a set of 20 Back Squats at a weight heavier than last week

B: Metcon (Time)

4 Rounds for Time (20 Minute Cap)

15 Toes to Bar

30 Alt DB Snatches (50/35)

60 Double Unders

[BRUTAL REPUBLIC] – SHRED

MONDAY (Time)

10 RFT:

12/10 CAL BIKE

5 BURPEE BOX JUMPS

4 TTB

3 MAN MAKERS 40s/25s

(PUSH UP/ROW/PUSH UP/ROW/SQUAT CLEAN THRUSTER)

2 GROUND TO SHOULDER 90/60

1 ROPE CLIMB

[BRUTAL REPUBLIC] – Cross/Train

Not My Tempo (No Measure)

Every 90 Seconds (18 Minutes)

Rounds 1-4

1 Tempo Muscle C/S @ Power Position

1 Tempo Muscle C/S @ Knee

1 Tempo Muscle C/S @ Below the Knee

Rounds 5-8

1 Tempo Power C/S @ Power Position

1 Tempo Power C/S @ Knee

1 Tempo Power C/S @ Below the Knee

Rounds 9-12

1 Tempo Squat C/S @ Power Position

1 Tempo Squat C/S @ Knee

1 Tempo Squat C/S @ Below the Knee

*Start light and increase every round

**Tempo is 5-0-1, meaning 5 seconds to reach the “GO” position, 0 seconds to perform the C/S, 1 second pause in receive postion.

Lifties (No Measure)

20 Minutes to Hit a Heavy Single

Clean

Snatch

ChatGPT Says So (Time)

3 Rounds For Time (10-Minute Cap)

5 Clean (115/75) or Snatch (95/65)

20 Russian KBS (G/W)

10 Burpees

40 Double Unders

*Rest 1 Minute between rounds on your own clock

[BRUTAL REPUBLIC] – X-Diesel

Metcon (No Measure)

5 Rounds

10/8 Cal Bike

10/8 Cal Ski

10/8 Cal Row

10 Rounds

5 Pull Ups

10 Barbell Strict Press

15 Russian KBS

5 Rounds

10/8 Cal Bike

10/8 Cal Ski

10/8 Cal Row

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Buy in: 100/80 Cal Bike*

*partner B holds max wall sit

12 Rounds Relay Style:

3 Hang Power Cleans (155/105)

6 Front Rack Lunges

9 GHDs

Buy out: 100/80 Cal Ski

*partner B holds max plank

[BRUTAL REPUBLIC] – SHRED

FRIDAY (No Measure)

EVERY 5 MIN FOR 6 ROUNDS W/ 2 MIN REST BETWEEN

1. 500M ROW WITH MAX WALL BALL

2. 500M SKI WITH MAX SIT UPS

3. 25/20 BIKE CALS WITH MAX BURPEES

4. 500M ROW WITH MAX TIRE HITS

5. 500M SKI WITH MAX GROUND TO STANDING 90/60

6. 25/20 BIKE CALS WITH MAX GORILLA ROW Bs/Gs

[BRUTAL REPUBLIC] – Cross/Train

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Happy birthday Charles!!!!

[BRUTAL REPUBLIC] – SHRED

THURSDAY (Time)

7X7X7

1. CAL SKI

2. PULL UPS

3. 8 COUNT PUSH UPS (THINK BURPEE WITH TWO LEGIT PUSH UPS)

4. DB PUSH PRESS (PER ARM) 45/30

5. HANGING WINDSHIELD WIPERS

6. GROUND TO SHOULDER 90/60

7. FRONT SQUAT 115/75

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

EMOM12

Min 1: 12/9 Cal Bike

Min 2: 12 Unbroken Strict Press (AHAP)

Min 3: 16 Alt KB Gorilla Row (AHAP)

EMOM12

Min 1: 12/9 Cal Ski

Min 2: 8-12 Unbroken Strict Pull Ups

Min 3: 16 Hand Release Push Ups

EMOM12

Min 1: 12/9 Cal Row

Min 2: 12 Burpees Over the Row

Min 3: 40sec Plank

*2 minute rest between EMOMs