Workout of the Day

FRIDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

800M RUN THEN:

10-1 BURPEE BOX JUMPS 24/20

1-10 ALT DB SNATCH 45/25

600M RUN THEN:

10-1 HRPU

1-10 PULL UPS

THEN 400M RUN THEN:

10-1 THRUSTERS 75/45

1-10 AB WHEEL ROLLOUTS

THEN FINISH WITH 200M RUN

Friday

[BRUTAL REPUBLIC] – Cross/Train

Metcon (No Measure)

Every 5 Minutes for 40 Minutes

A) 400m Row

16 Front Rack Lunges (135/95)

16 Bar Facing Burpees

B) 16/12 Cal Assault Bike

16 Alt DB Hang Clean & Jerk (45/25)

16 Box Jump Overs (24/20)

*Alternate between A&B. 4 Sets of each triplet*

Thursday

[BRUTAL REPUBLIC] – Cross/Train

Metcon (No Measure)

Bodybuilding Thursday

12 min AMRAP

12 Unbroken Bent Over Row AHAP

10 Alt DB Bicep Curl/arm AHAP

12/10 Cal Ski

-2 min Rest-

12 min AMRAP

12 Unbroken Bench Press AHAP

12 Seated DB Press AHAP

12/10 Cal Row

-2 min Rest-

12 min AMRAP

12 Wall Balls (20/14)

12 Russian KBS (R/B)

100m Overhead Plate Walk (45lbs/25lbs)

Thursday

[BRUTAL REPUBLIC] – SHRED

Metcon (No Measure)

Bodybuilding Thursday

12 min AMRAP

12 Unbroken Bent Over Row AHAP

10 Alt DB Bicep Curl/arm AHAP

12/10 Cal Ski

-2 min Rest-

12 min AMRAP

12 Unbroken Bench Press AHAP

12 Seated DB Press AHAP

12/10 Cal Row

-2 min Rest-

12 min AMRAP

12 Wall Balls (20/14)

12 Russian KBS (R/B)

100m Overhead Plate Walk (45lb/25lbs)

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (38 MIN CAP)

1000M ROW/SKI OR 800M RUN

100 FLUTTER KICKS

90 HELLO DOLLYS

80 BIRD DOGS

70 PLANK JACKS

60 WALL BALL 20/14

50 BOX STEP UPS 24/20

40 PUSH UPS

30 PULL UPS

20 KBS B/G

10 HEADCUTTERS B/G

1000M ROW/SKI OR 800M RUN

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Power Cleans (155/105)

10 Deadlifts

15 Toes to Bar

B: Metcon (Weight)

Power Clean (20 Min)

Work up to a heavy single power clean

*accumulate 100 Hollowrocks*

TUESDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

500M ROW/SKI

30 ALT DB HANG SNATCH 40/20

20 PLANK DB DRAG

10 RING ROW (FLAT AS POSSIBLE)

B: Metcon (Time)

FOR TIME: (15 MIN CAP)

3 ROUNDS OF:

200M RUN

40 JUMPING LUNGES

30 SIT UPS

20 DIAMOND PUSH UPS

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Snatch Accessory (20 min)

3 Behind the Neck Push Press + 2 Snatch Balance + 1 Overhead Squat

Work up to a moderate weight.

Shoot for 80-85% of 1RM Snatch

B: Metcon (Time)

For Time (15 min Cap)

15 Pull Ups

10 Squat Snatch (115/75)

15 Pull Ups

8 Squat Snatch

15 Pull Ups

6 Squat Snatch

15 Pull Ups

4 Squat Snatch

MONDAY

[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

20/15 CALS BIKE

50 BICYCLE CRUNCHES

40 JUMPING A SQUATS TO PLATE

30 BACK RACK LUNGE (EMPTY BAR)

20 STRICT/PUSH PRESS

10 STRICT PULL UPS

B: Metcon (Time)

FOR TIME: 15 MIN CAP

2 ROUNDS OF:

400M RUN

25 BOX JUMP OVERS

25 BURPEES

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Front Squats (20 Min)

Week 3

5 Sets of 5 Reps

5-10lbs heavier than last week

B: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

24 Double Unders

12 KB Goblet Squats (B/G)

8 HSPUs

C: 400m Run (Time)

Max Effort 400m Run