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...

Monday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Back Squats Every 3 Minutes for 21 Minutes 5 Back Squats @75-80% 10 Hollow Rocks 150m Row/Ski *Back Squat weight should be 5-10lbs heavier than last week*B: Metcon (AMRAP – Rounds and Reps)8 Minute AMRAP...

Bloody Sunday

[BRUTAL REPUBLIC] – Cross/TrainMetcon (Time)FOR TIME: (40 MIN CAP) 12 ROUNDS OF: 12 PULL UPS 12 HSPU 12 LUNGES 12 SIT UPS 200M ROW/SKI/RUN OR 12 CALS BIKE **RX+ WEIGHT VEST**

SATURDAY

[BRUTAL REPUBLIC] – X-DieselA.: Metcon (Time)25 rounds of: (45 min cap) 4 DB facing burpees 3 Hspu 2 Pistols 1 DB Boom: 5 deadlifts 4 lunges 3 hang power clean 2 push press 1 devil press...