WEDNESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP OF: 200M RUN 25 DB CLEAN AND JERK 30’S/20’S 25 DOUBLE UNDERS/50 SINGLES 25 GHD SIT UPSB: Metcon (Time)FOR TIME: (20 MIN CAP) 100 OHS 75/55 10 BURPS EVERY TIME YOU...

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)BACK SQUAT (20 MIN) 3X3 FIRST SET AT 10-12 MIN MARK TAKE TIME WARMING UP 5-10 LBS MORE THAN LAST WEEKB: Metcon (Time)FOR TIME: (20 MIN CAP) 100 OHS 75/55 10 BURPS EVERY TIME YOU...

TUESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds)RED HILL RUN THEN (20 MIN) IN REMAINDER OF TIME: AMRAP OF: 10 RING ROW 15 AB WHEEL ROLLOUTS 20 ALT PLATE PUSH UPSB: Metcon (No Measure)20 MIN EMOM OF: 1.200M ROW/SKI 2. 2 RIGHT ARM TURKISH GETUPS Y/W 3. 15...

TUESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)STRICT/PUSH/PUSH JERK (20 MIN) 3X3 EACH SPECIFIC LIFT 5-10 LBS MORE THAN LAST WEEKB: Metcon (No Measure)20 MIN EMOM OF: 1. 200M RUN 2. 2 RIGHT TURKISH GET-UPS Y/W 3. 15 TTB 4. 2 LEFT TURKISH GET-UPS 5. 15 PULL UPS...

MONDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)12/10 CALS ANY MACHINE 15 WALL BALL 20/14 20 WALL BALL SIT UPS 25 RUSSIAN TWIST W/WALLBALLB: Metcon (Time)4RFT OF: (20 MIN CAP) 400M RUN 20 OH KB LUNGES 25 KBS...