WEDNESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP OF: 500M SKI 5 TTB 20 THRUSTERS (EMPTY BAR) 5 TTB 20 GOOD MORNINGS (EMPTY BAR) 5 TTBB: Metcon (Time)15 ROUNDS FOR TIME: 2 BURPEE PULL UPS 4 KB DEADLIFTS Rs/Bs 8 WALL BALL...

Wednesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Deadlifts (20 min) 5 Sets of 5 Reps at 80% of 1RM Deadlift *in between sets perform 2 Turkish get-ups per arm, increasing weight if possible*B: Metcon (Time)15 Rounds For Time 2 Bar Muscle Ups 4 Deadlifts...

TUESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time) 5 ROUNDS FOR TIME: (33 MIN CAP) 15/12 CALS BIKE 25 DB FRONT RACK FORWARD LUNGES 45s/25s 20 DB PUSH PRESS 15 RING ROW 10 DEVIL PRESS TO PLANK 5 STRICT PULL UPS

Tuesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Push Press Every 90 Seconds for 15 Minutes 3 Push Press (70-80%) 6 BurpeesB: Metcon (AMRAP – Reps)EMOM15 Min 1: 21 KBS (B/Y) Min 2: 14/12 Cal Row/Ski Min 3: 7 Push Press (115/75) + 7 Burpees Over the...

MONDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)E3MOM OF: (21 MIN) 200m ROW/SKI 20 KBS B/G 15 AB WHEEL ROLLOUTB: Metcon (AMRAP – Rounds and Reps)8 MIN AMRAP OF: 8 HEADCUTTERS 10 BURPS OVER KB 32 DUBS *2 MIN REST* 8 MIN AMRAP OF: 4 HEAD CUTTERS 5 BURPS OVER...