Workout of the Day

[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

[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)

[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

[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

[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.

[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

[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)

[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

[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

[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
🙂