SATURDAY

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)4 RFT: 500M ROW/SKI 25 DEVIL PRESS 45s/25s 25 AB ROLL OUTS 25 BACK SQUATS 95/65 **40 MIN CAP** DEVIL PRESS TO PLANK ONLY

HERO FRIDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)”The Dean” 8 Rounds for Time: 11 Single Dumbbell Box Step-Ups (50/35 lb) 22 Unbroken Double-Unders 2 Rope Climbs 1 Squat Clean (225/155 lb) Buy Out: 2,019 meter Row or Run *On a running clock, perform 8...

THURSDAY

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)50/40 CALS ASSAULT BIKE 25 GHD SIT UPS 25 FRONT SQUATS 95/65 25 SDHP 40/30 CALS ASSAULT BIKE 25 PUSH PRESS 25 BACK RACK LUNGES 25 RING PUSH UPS 30/20 CALS ASSAULT BIKE 25 LEG LIFTS FROM GROUND 25 FRONT SQUATS 25 SUMO...

THURSDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)[POWER] 18 Min Clock Sumo Deadlift 3 x 7 sets *Find a HEAVY set of 3 in 7 sets! – 2 Min Rest/ Transition – 10 Rounds for Time: [15 Min Cap] 1 Deadlift (275/180lbs) (225/155lbs) 5 Strict Pull-Ups 10 Wall...

WEIGHTLIFTING

[BRUTAL REPUBLIC] – WeightliftingA: Metcon (Weight)20 Min Clock Squat Snatch 1-1-1-1-1-1-1-1-1-1 (Work up to a heavy single for the day) *First failed attempt you are out 15 Min EMOM Min 1: 2 Snatch @ 70-75% Min 2: 10 GHD Sit-Ups Min 3: 45 sec Chinese...