FRIDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)E2MOM OF: (20 MIN) 12/10 BIKE CALS 18 KBS B/GB: Metcon (AMRAP – Rounds and Reps)18 MIN AMRAP OF: 6 FRONT/LATERAL/REVERSE LUNGE ALTERNATING LEGS 9TTB 18 WALL BALL 54 DOUBLE...

Tuesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)Gymnastic Skill EMOM 20 Minute EMOM Min 1: 15 Pull Ups/Ring Rows or 3-5 Muscle Ups Min 2: 12 Handstand Push Ups or 40sec of Handstand Walks Min 3: 2 Turkish Get Ups L Side (B/G) Min 4: 2 Turkish Get Ups R Side...

TUESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)20 MIN EMOM OF: 1. 10 DB PUSH PRESS EACH ARM 40/25 2. 20 WALL BALL SIDE THROW (10 PER SIDE) 20/14 3. 10/8 CAL SKI 4. 15 WALL BALL SIT UPSB: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP OF: 5 BEAR COMPLEX 75/45...

Monday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Back Squats (20 Minutes) 4 Sets of 2 Reps at 10-20lbs heavier than last week Between warm up sets perform 8 Front Foot Elevated KB Split Squats/leg (only 4 sets)B: Metcon (Time)5 Rounds For Time (20 minute cap) 5...

MONDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)20 MIN EMOM OF: 10/8 CAL SKI 20 JUMPING AIR SQUATB: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP OF: 10/8 CALS BIKE 20 GOOD MORNINGS (EMPTY BAR) 20 LEG LIFTS ON GROUND 20 ALT RKBS...

MONDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)20 MIN EMOM OF: 10/8 CAL SKI 20 JUMPING AIR SQUATB: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP OF: 10/8 CALS BIKE 20 GOOD MORNINGS (EMPTY BAR) 20 LEG LIFTS ON GROUND 20 ALT RKBS...