WEDNESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)3 MIN ON/2 OFF FOR 7 ROUNDS 250M ROW 20 KBS B/G THEN MAX GOBLET SQUATS REMAINDER OF TIME

Wednesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)Deadlifts (20 Minutes) Build to a heavy set of 10 Deadlifts Accumulate 12 Turkish Get Ups per arm during the 20 minute window as well.A: Deadlift (1 x 10)B: Metcon (AMRAP – Rounds and Reps)16 Minute...

TUESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 12 DAYS IN JUNE 1. ROPE CLIMB 2. MANMAKERS 40s/30s 3. HSPU 4. STRICT PULL UPS 5. BURPEE BOX JUMPS 24/20 6. HANG POWER CLEANS 95/65 7. TTB 8. BARBELL BENT ROW 9. BACK SQUAT 95/65 10. ALT DB SNATCH 40/30...

Tuesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Push Press (15 Minutes) Every 90 Seconds for 10 Sets 3 Push Press (75-85%)* 10 Hollowrocks *all 10 sets should be between 75-85%. You can increase weight as long as it stays below 85%.B: Metcon (AMRAP...

MONDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 10 ROUNDS: 10/8 CAL BIKE 20 TIRE HITS 15 SIT UPS 10 RING ROW