SATURDAY

[BRUTAL REPUBLIC] – X-DieselA: Metcon (Time)FOR TIME: (40 MIN CAP) 1000M ROW/SKI 30 RENEGADE ROW 45/25 25 WALL BALL 20/14 20 ALT DB SNATCH 15 DB THRUSTERS 10 GROUND TO STANDING 1 ROPE CLIMB 1 LAP AROUND BUILDING 25 RENEGADE ROW 20 WALL BALL 15 ALT DB SNATCH 10...

FRIDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)IN 15 MIN: 100 FRONT SQUAT INTO PUSH PRESS (NOT A THRUSTER) 75/45 IN REMAINDER OF TIME MAX CAL ROWB: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP OF: 40 ONE ARM OH LUNGE 30/20 30 LEG LIFTS FROM GROUND 20 GOOD...

Friday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds and Reps)Death By Back Squats (15 Minutes) Weight is at 50% of 1RM Back Squat *If you fail before the 15 minute mark, rest a full minute and complete 3 less reps then your last successful minute...

THURSDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)5MOM OF: (20 MIN) 15/12 CAL BIKE 20 ALT PLATE PUSH UPS 20 DB BENT ROW (HEAVY AS POSS) 30 BICYCLE CRUNCHB: Metcon (Time)FOR TIME: 3 ROUNDS OF: 25 KBS B/G 25 BOX JUMP 24/20 25 GHD SIT UPS 25 BURP TO...

Thursday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Bench Press (20 Minutes) 5 Sets of 5 Reps @ BW for men and 2/3 BW for women 1 Set Max reps at same weight *:30 sec handstand hold between sets!*B: Metcon (Time)4 Rounds 16/12 Cal Bike 12 Ring Dips 8 Power Clean...