Workout of the Day
SHRED – Wed, Aug 2
[BRUTAL REPUBLIC] – SHRED
WEDNESDAY (Time)
**25/22 CAL BIKE
10 DOUBLE KB DEADLIFT Rs/Bs
**20/18 CAL BIKE
20 PUSH JERK 115/75
10 KB DEADLIFT
**15/12 CAL BIKE
30 SIT UPS
20 PUSH JERK
10 KB DEADLIFT
**10/8 CAL BIKE
40 BURPEES
30 SIT UPS
20 PUSH JERK
10 KB DEADLIFT
**5/3 CAL BIKE
50 GORILLA ROW Rs/Bs
40 BURPS
30 SIT UPS
20 PUSH JERK
10 KB DEADLIFT
Cross/Train – Wed, Aug 2
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
Deadlifts (18 Minutes)
Every 3 Minutes for 6 Sets
8 Clean Grip Deadlifts (start moderate and increase slightly each round)
16 Jumping Lunges
B: Metcon (Time)
10 Rounds for Time (20 Minute Cap)
2 Rope Climbs
8 Toes to Bar
16 Lateral Bench Hops (hands on bench)
Cross/Train – Tue, Aug 1
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Bench Press (15 Minutes)
4 Sets of 2 Reps Bench Press*
Accumulate 40 ab wheel roll outs between sets
*same weight all 4 sets; heavier then last week
B: Metcon (Time)
For Time (20 Minute Cap)
100 Double Unders
10 Devils Press + Push Press (50s/35s)
5 Power Cleans (165/115)
80 Double Unders
10 Devils Press + Push Press
5 Power Cleans
60 Double Unders
10 Devils Press + Push Press
5 Power Cleans
80 Double Unders
10 Devils Press + Push Press
5 Power Cleans
100 Double Unders
SHRED – Tue, Aug 1
[BRUTAL REPUBLIC] – SHRED
TUESDAY (No Measure)
35 MIN AMRAP
15/12 CAL BIKE
50 BATTLE ROPE (ARMS SAME TIME)
20 ALT RKBS Y/G
15 GOBLET SQT
10 DIAMOND PUSH UPS
5 PULL UPS
Cross/Train – Mon, Jul 31
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Back Squats (20 Minutes)
Widowmaker – Week 1
Build to a heavy set of 20
Recommended sets:
10-8-8-6-4-4-2-2-2-20
Coaches notes:
Be conservative in choosing your weight. This is going to be week 1 of 3.
Weight should be heavier than last week but not by a lot.
Build to a heavy double and then strip the weight off for your set of 20
B: Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
SHRED – Mon, Jul 31
[BRUTAL REPUBLIC] – SHRED
MONDAY (Time)
10 ROUNDS:
20 TIRE HITS (10 PER ARM)
25 DOUBLE UNDERS OR 50 SINGLES
***3 MIN REST/TRANSITION
5 ROUNDS:
5 LUNGE/LUNGE/SQUAT 75/55
10/8 CAL BIKE
Cross/Train – Sun, Jul 30
[BRUTAL REPUBLIC] – Cross/Train
SUNDAY (No Measure)
5 MIN EMOM
3 DEAD TO SHRUGS AT 75%
5 MIN EMOM
4 HANG HIGH PULL AT 60%ish
5 MIN EMOM
2 HANG HIGH PULL 1 HANG POWER 60%ish
****
20-25 MIN LIFT-O-RAMA
****
METCON DETERMINED UPON ENERGY LEVEL (HAHAHAH)
X-Diesel – Sat, Jul 29
[BRUTAL REPUBLIC] – X-Diesel
SATURDAY (Time)
FOR TIME (40 MIN CAP)
10-1 CAL BIKE
1-10 HEADCUTTERS B/G
****
10-1 TTB
1-10 BARBELL BENT ROW 115/75
****
10-1 MED BALL SLAMS 40/25
1-10 BURPEE BOX JUMPS
Cross/Train – Sat, Jul 29
[BRUTAL REPUBLIC] – Cross/Train
SATURDAY (Time)
25 MIN:
SNATCH UNTIL FIRST FAIL
THEN CLEAN FROM SNATCH WEIGHT UNTIL FAIL
THEN DEADLIFT CLEAN WEIGHT UNTIL FAIL.
(ADDING WEIGHT EACH ATTEMPT OF COURSE)
*****
PHASE II:
FOR TIME:
60 SIT UPS EACH
40 SPIDERMAN PUSH UPS EACH
20 MED BALL SLAMS EACH 40/25
ONE PERSON WORKS, ONE RESTS.
BREAK UP HOW YOU LIKE
Cross/Train – Fri, Jul 28
[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Clean and Jerk Complex (30 Minutes)
Every 3 Minutes for 10 Sets
1 Squat Clean
1 Push Press
1 Low Hang Squat Clean (Below the knee)
1 Push Jerk
1 Hang Squat Clean (Above the knee)
1 Split Jerk
*complex is UNBROKEN; barbell shouldn’t touch the ground until after the split jerk at the end.
**increase weight over the 10 sets and enjoy that rest between sets!
B: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
🙂