Workout of the Day

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Reps)

[POWER]

Every 5 Minutes for 30 Minutes

500m Row or Ski

5 Squat Snatch

7 Bar Facing Burpees

9 Toes to Bar

Rd 1: 95/65lbs

Rd 2: 115/75lbs

Rd 3: 135/95lbs

Rd 4: 155/105lbs

Rd 5: 175/115lbs

Rd 6: Same as Rd 5!

B: Metcon (AMRAP – Reps)

[SHRED]

Every 5 Minutes for 30 Minutes

400m Run

20 alt DB Power Snatch (35/25lbs)

15 Wall Ball (20/14lbs)

10 Burpee Box Jump (30/24″)

WEIGHTLIFTING

[BRUTAL REPUBLIC] – Weightlifting

A: Metcon (No Measure)

A. Power Clean + Hang Squat Clean + Front Squat + Split Jerk

1+1+2+1 x 7 Sets

***Find a heavy complex

*** 10 GHD Sit-Ups OR 10 Strict Toes to bar after every set!

TUESDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

15 Min Clock

Clean High Pull + Hang Power Clean

3-3-3 @ 65%, 68%, 71% of 1RM

– 3 Min Rest/ Transition –

“RACHEL”

For Time: (25 Min Cap)

Buy in: 400m Run

47 HSPU

47 Pull-Ups

47 Wall Ball (20/14)

47 Power Clean (135/95)

Buy out: 400m Run
This workout in honor of our Dear friend, Rachel. She would have been 47 years old this year and these are a few of her favorite movements. Not a day goes by that we don’t think about you, Rachel! We know you’re up there completing this workout today with us.

B: Metcon (Time)

[SHRED]

For Time: 40 Min Cap!

47 Burpees

47 Cal Row, Bike, or Ski

47 Ring Row

47 Cal Row, Bike, or Ski

47 KB Head Cutter (Y/G)

47 Cal Row, Bike, or Ski

47 GHD Sit-Up or Hanging Knees to Elbow

Buy Out: 800m Run

TUESDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

100 ALT SHOULDER TAPS FROM PLANK

90 JUMPING JACKS

80 BICYCLE CRUNCHES (L-R=1)

70 ALT DB HANG SNATCH 45/25

60 BOX STEP UPS 24/20

50 HRPU

40 WEIGHTED SIT UPS 15/10

30 PULL UPS

20 TTB

10 DEVIL PRESS 45’S/25’S

**200M RUN TO START

200M RUN BETWEEN MOVEMENTS

200M RUN TO FINISH**

***40 MIN CAP***

MONDAY

[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

WIDOWMAKER MONDAY

BACK SQUATS

20 MIN TO WORK UP TO A FINAL SET OF 20 REPS.

WORK SETS: 10-8-6-4-2 THEN FINAL SET OF 20 AT 60% 1RM.

REPS 17-18-19-20 SHOULD BE VERY HARD.

**3 MIN REST THEN:

3RFT OF:

500M ROW/SKI

10 BURPEE BOX JUMP OVERS 24/20

30 KBS B/G

(15 MIN CAP)

—————————————–

SHRED

20 MIN E2MOM

200M RUN

10 PUSH UPS

15 JUMPING SQUATS

**3 MIN REST THEN:

3 RFT OF:

20 CALS ASSAULT BIKE

25 V UPS

30 OH BARBELL LUNGES 45/35

(15 MIN CAP)

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

Double Helen (Time)

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Scaling

Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option

3 rounds for time of:

Run 800 meters

30 kettlebell swings

18 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

3 rounds for time of:

Run 600 meters

24 kettlebell swings

15 ring rows

Men: 12-kg kettlebell

Women: 8-kg kettlebell
To learn more about Double Helen click here

PARTNER WORKOUT

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

5 Rounds for Time:

25 Power Clean & Jerk (135/95lbs)

25 Pull Ups

25 GHD Sit Ups

800m Run (One partner at a time/ relay style!)
Partners may break up reps however they want as long as work load is even!

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

10 RFT OF:

10 THRUSTERS 85/55

5 PULL UPS

10 HRPU

15 BICYCLE CRUNCHES

**40 MIN CAP**

FRIDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Reps)

[POWER]

18 Min Clock

Squat Clean + Front Squat

1+5 x 6 Sets

*Work up to a challenging weight but NOT Max

– 2 Min Rest –

Every 2 Minutes for 14 Minutes

1 Legless Rope Climb

6 DB Devil Cluster (45/25)

8 Box Jump Over (24/20″)

B: Metcon (Time)

[SHRED]

35 Min Clock

5 Rounds for Time:

20 DB Bulgarian Split Squat (25/15)

20 Cal Ski

20 Decline Plank w/ alt toe tap

300m Run

THURSDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER] Vs. [SHRED]

Buy in: 50 Wall Balls (20/14)

10 Rounds for Time:

200m Run

10 Unbroken Toes to Bar

* Every Break = 5 Burpee Box Jump on the spot! (24/20″)