Workout of the Day

Wednesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Power Snatch (20 Minutes)

Every 2 Minutes for 10 Sets

3 Pause Power Snatches*

*2 second pause above the knee. Work on making contact and receiving in a good power position.

**increase throughout but keep in mind this is technique work!

B: Metcon (Time)

7 Rounds for Time

7 Hang Power Snatch (95/65)

7 Toes to Bar

7 Burpees over the Bar

WEDNESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME:

1000M ROW

100 BATTLE ROPE (W/BOTH ARMS SAME TIME)

90 TIRE SWINGS

80 BENCH HOPS

70 ALT RKBS B/G

60 GOBLET SQUAT

50 KB BENT ROW (ALT EVERY 5)

40 SIT UPS

30 LEG LIFTS ON THE GROUND

20 PULL UPS

10 DEVIL PRESS 35s/25s

TUESDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

10 ROUNDS OF:

10/8 CAL BIKE

8 BURPEE BOX JUMPS 24/20

6 HSPU

4 STRICT PULL UPS

2 BEAR COMPLEX 95/65

Tuesday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

Bench Press (20 Minutes)

Min 1: 8 Bench Press (increasing)

Min 2: 6 DB Push Press/arm (AHAP)

Min 3: 14 Banded Tricep Pull Downs

Min 4: Rest

B: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

7 Handstand Push Ups

14 KBS (R/B)

21 KB SDLHPs (R/B)

Monday

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Squat Cleans (20 Minutes)

3 Sets at 65% of 3RM Front Squat:

1 High Hang Squat Clean (dip position)

2 Hang Squat Cleans (above the knee)

3 Front Squats

3 Sets at 70% of 3RM Front Squat:

2 Hang Squat Cleans (above the knee)

3 Front Squats

3 Sets at 75% of 3RM Front Squat:

1 Hang Squat Clean (above the knee)

3 Front Squat

B: Metcon (Time)

For Time (15 Minutes)

36-30-24-18-12-6

Double Unders

18-15-12-9-6-3

Thrusters (75/55)

6-5-4-3-2-1

Bar Muscle Ups

MONDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

500M SKI

10 BURPEE PULL UPS

20 OH BARBELL LUNGES (EMPTY BAR)

10 BURPEE PULL UPS

30 KBS B/G

20 OH BARBELL LUNGES

10 BURPEE PULL UPS

40 MED BALL SLAMS 25./20

30 KBS

20 OH BARBELL LUNGES

10 BURPEE PULL UPS

50 GHD SIT UPS

40 MED BALL SLAMS

30 KBS

20 OH BARBELL LUNGES

10 BURPEE PULL UPS

500M SKI

SUNDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

5 MIN EMOM

4 DEADS AT 125%

B: Metcon (No Measure)

5 MIN EMOM

3 HIGH PULL AT 100%

C: Metcon (No Measure)

5 MIN EMOM

1 HEAVE AND 1 HANG CLEAN OR SNATCH START AT 50-60%

D: Metcon (Weight)

20 MIN SCOLIOSIS-A-THON

E: Metcon (Time)

FOR TIME

10-8-6-4-2 HANG POWER C OR S

C: 135/95 S: 115/75

AFTER EACH BARBELL MOVEMENT:

5 STRICT PULL UPS

10 HRPU

15 JUMPING AIR SQUATS

SATURDAY

[BRUTAL REPUBLIC] – X-Diesel

Metcon (Time)

FOR TIME:

40-30-20-10

CAL BIKE

THRUSTERS 75/55

HRPU

**BUY OUT 100 SIT UPS**

SATURDAY

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

CLEAN COMPLEX (20 MIN)

1 CLEAN/2 FRONT SQUAT/1 JERK

10 PER PERSON IN 20 MIN

B: Metcon (Time)

42-30-18

CAL BIKE

THRUSTERS 95/65

PULL UPS

FRIDAY

[BRUTAL REPUBLIC] – SHRED

Metcon (Time)

FOR TIME: (40 MIN CAP)

10 ROUNDS:

10/8 CAL BIKE

20 TIRE HITS (10 PER ARM)

30 RUSSIAN TWIST 15/10

2 TIRE FLIPS