Workout of the Day

[BRUTAL REPUBLIC] – SHRED

FRIDAY (No Measure)

36 MIN EMOM (6 ROUNDS)

1. 10/8 CAL BIKE

2. 15 DB PUSH PRESS 35s/20s

3. 15 SQUATS W/DBs

4. 15 BOX STEP UPS W/KNEE RAISE

5. 15 RING ROW

6. 15 RUSSIAN TWIST W/15LB PLATE

[BRUTAL REPUBLIC] – SHRED

THURSDAY (No Measure)

500M ROW OR SKI

50 BACK RACK LUNGES 95/65

40 LEG LIFTS OVER KB

30 HEADCUTTERS B/G

20 RENEGADE ROW 40s/25s

10 DEVIL PRESS

500M ROW/SKI

10 DEVIL PRESS

20 RENEGADE ROW

30 HEADCUTTERS

40 LEG LIFTS

50 BACK RACK LUNGES

500M ROW/SKI

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

12 Minute AMRAP

8 Unbroken Strict Press (AHAP)

12/9 Cal Ski

16 Wall Ball Side Throws (8 per side)

-rest 2 minutes-

12 Minute AMRAP

8 Unbroken Bent Over Rows

12/9 Cal Bike

16 Alt DB Hang Clean and Jerks

-rest 2 minutes-

12 Minute AMRAP

12 Wall Ball Lunges

12 Burpees

12/9 Cal Row

[BRUTAL REPUBLIC] – Cross/Train

B: Metcon (Time)

For Time (15 Minute Cap)

21-18-15-12-9-6-3

Sumo Deadlift High Pulls (95/65)

Lateral Jumps Over Obstacle (24/20)

*workout stolen from CrossFit main site 6/7/2023

[BRUTAL REPUBLIC] – SHRED

WEDNESDAY (Time)

21-15-9-15-21 OF:

BIKE CALS

THRUSTERS 75/55

RING ROW

WEIGHTED SIT UPS 20/14wall ball

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Bench Press (16 Minutes)

3 Sets of 3 Bench Press*

*heavier than last week and all 3 sets the same weight

B: Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

[BRUTAL REPUBLIC] – SHRED

TUESDAY (Time)

1000M ROW

30 BENCH PRESS 95/65

25 AB WHEEL ROLLOUTS

20 PULL UPS

15 MED BALL SLAMS 40/25

10 GROUND TO SHOULDER 90/60

750M ROW

25 BENCH PRESS 115/75

20 AB WHEEL

15 PULL UPS

10 MED BALL

500M ROW

20 BENCH PRESS 135/85

15 AB WHEEL

10 PULL UPS

250M ROW

15 BENCH 155/95

10 AB WHEEL

100M ROW

10 BENCH 175/105

[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Back Squats (20 Minutes)

3 Sets of 15 Back Squats at the same weight as the last two weeks

Accessory:

4 Sets

16 KB Reverse Lunges

16 Hollowrocks

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

3 Squat Snatches (135/95)

6 Burpees over the Bar

9 Toes to Bar

[BRUTAL REPUBLIC] – SHRED

MONDAY (Time)

**200M SKI

10 HANG SQT CLN THRUSTERS 95/65

**200M SKI

20 V UPS

10 HANG SQT CLN THRUSTERS

**200M SKI

30 GORILLA ROW Bs/Gs (15 per arm)

20 V UPS

10 HANG SQT CLN THRUSTERS

**200M SKI

40 WALL BALL SIDE THROW

30 GORILLA ROW

20 V UPS

10 HANG SQT CLN THRUSTERS

**200M SKI

50 OH BARBELL LUNGES

40 WALL BALL SIDE THROW

30 GORILLA ROW

20 V UPS

10 HANG SQT CLN THRUSTERS

**200M SKI

[BRUTAL REPUBLIC] – Cross/Train

International House of Trapcakes (No Measure)

20 Minute EMOM

Everything from the rack, increasing in weight throughout.

Minutes 1-5

5 RDL to Shrug

Minutes 6-10

5 High Pulls

Minutes 11-15

5 Rack Pulls

Minutes 16-20

5 Shrugs

Lifty’s (No Measure)

20 Minutes to hit a heavy single

Flawless Reverse Annie (No Measure)

For Time (10 Minute Cap)

10-20-30-40-50

Double Unders

Sit-Ups

*You have 10 minutes to accumulate as many reps as possible. Dubs must be unbroken, if you break you start back at the beginning. +200 to your score if you finish.