SHRED – Tue, Aug 8

by | Aug 8, 2023 | Main Posts

[BRUTAL REPUBLIC] – SHREDTUESDAY (Time)1000M ROW 30 HEADCUTTERS B/G 25 GHD SIT UPS 20 MED BALL SLAMS 40/25 15 BURPEE BOX JUMPS 10 GROUND TO STANDING (ROPE) 750M ROW 25 HEAD CUTTERS 20 GHD SIT UPS 15 MED BALL SLAMS 10 BURPEE BOX JUMPS 500M ROW 20 HEADCUTTERS 15...

SHRED – Mon, Aug 7

by | Aug 7, 2023 | Main Posts

[BRUTAL REPUBLIC] – SHREDMONDAY (Time)10 RFT: 12/10 CAL BIKE 5 BURPEE BOX JUMPS 4 TTB 3 MAN MAKERS 40s/25s (PUSH UP/ROW/PUSH UP/ROW/SQUAT CLEAN THRUSTER) 2 GROUND TO SHOULDER 90/60 1 ROPE CLIMB

Cross/Train – Mon, Aug 7

by | Aug 7, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Back Squats (18 Minutes) Widow Makers – Week 2 Perform a set of 20 Back Squats at a weight heavier than last weekB: Metcon (Time)4 Rounds for Time (20 Minute Cap) 15 Toes to Bar 30 Alt DB Snatches (50/35) 60...

Cross/Train – Sun, Aug 6

by | Aug 6, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainNot My Tempo (No Measure)Every 90 Seconds (18 Minutes) Rounds 1-4 1 Tempo Muscle C/S @ Power Position 1 Tempo Muscle C/S @ Knee 1 Tempo Muscle C/S @ Below the Knee Rounds 5-8 1 Tempo Power C/S @ Power Position 1 Tempo Power C/S @...

Cross/Train – Sat, Aug 5

by | Aug 5, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)Buy in: 100/80 Cal Bike* *partner B holds max wall sit 12 Rounds Relay Style: 3 Hang Power Cleans (155/105) 6 Front Rack Lunges 9 GHDs Buy out: 100/80 Cal Ski *partner B holds max...