X-Diesel

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)40 Minute Cap 3 Rounds: 15/12 Cal Row/Ski/Bike 12 Pull Ups or Ring Rows 9 Devils Press (35/20) 2 Rounds: 25/20 Cal Row/Ski/Bike 50 Russian Twists w/ DB (35/20) 1 Round: 40/30 Cal Row/Ski/Bike 100 Lunges w/ DB...

THURSDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)EVERY 5 MIN FOR 25 MIN COMPLETE: 500M ROW/SKI 50 RUSSIAN TWIST 15/10 15 BURPEE BOX JUMPS 24/20B: Metcon (Calories)IN 12 MIN COMPLETE: 100 JUMPING AIR SQUATS 100 LUNGES MAX CALS ASS BIKE **SCORE IS...

THURSDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)SNATCH (25 MIN) 3X3 HIGH PULL FROM LOW HANG 95/65 THEN WORK UP TO HEAVY SINGLE SQUAT SNATCH FEELIN’ GOOD? TRY FOR A PR!B: Metcon (AMRAP – Rounds and Reps)IN 12 MIN: 400M RUN THEN: AMRAP OF: 8 POWER...

WEDNESDAY

[BRUTAL REPUBLIC] – WeightliftingMetcon (Weight)3X3 SNATCH GRIP DEADLIFT WORK TO A HEAVY TRIPLE, (NO STRIPPER BUTTS!!) THEN: HEAVING/LOW HANG POWER SNATCH 6X1 OF: 1 HEAVING POWER SNATCH INTO 1 LOW HANG POWER SNATCH *WORK ON PULLING BAR INTO HIP CREASE, NOT HIP...

WEDNESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP 300M RUN 30 PUSH UPS 20 V UPS 10 EMPTY BAR LUNGE-LUNGE -SQUATB: Metcon (Time)FOR TIME: (20 MIN CAP) 50 BOX STEP UPS 24/20 50 KB DEADLIFTS R/B 50 AB ROLL...