TUESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 500M ROW 30 PUSH PRESS 75/45 25 TTB 20 MED BALL SLAM 25/20 15 KBS B/G 10 HEADCUTTERS 500M ROW 25 PUSH PRESS 20 TTB 15 MED BALL SLAM 10 KBS 500M ROW 20 PUSH PRESS 15 TTB 10 MED BALL SLAM 500M ROW 15...

Tuesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Strict Press + Accessory (16 Minutes) 1 Set of 5 Strict Press @ 75% 1 Set of 3 Strict Press @ 85% 1 Set of AMRAP @ 95% After the 3 sets perform 3 sets with a 25/15lb plate: 10 Plate Front Raises 20...

MONDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 100 KB ROUND THE WORLDS G/W 90 RUSSIAN TWIST 25/15 80 ALT RKBS 70 BENCH PUSH UPS 60 ALT DB BENT ROW 40/30 50 DBs ON SHOULDER SQUATS 40 FARMER HOLD DB LUNGES 30 PULL UPS (STRICT AS MANY AS POSS) 20...

Monday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)Back Squats (30 Minutes) 9 Minute EMOM Min 1: 12/10 Cal Bike Min 2: 8 Back Squats (135/95) Min 3: 16 Alternating V Ups Last 21 Minutes Build to a heavy set of 5 Back SquatsA1: Back Squat (1×5)B: Fran...

SUNDAY

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)DECK OF CARDS HEARTS: KBS DIAMONDS: GOBLET SQUAT CLUBS: HRPU SPADES: PULL UPS