SATURDAY

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)FOR TIME: (40 MIN CAP) 500M ROW/SKI 50 WALL BALL 40 V UPS 30 PULL UPS 20 DECLINE PUSH UPS 10 BEAR COMPLEX 75/55 500M ROW/SKI *AFTER ROW/SKI, HEAD BACK UP THE LIST AND FINISH WITH ROW/SKI* BETWEEN THE MOVEMENTS, COMPLETE 5...

SATURDAY

[BRUTAL REPUBLIC] – Cross/TrainMetcon (Time)FOR TIME: (40 MIN CAP) 100 CAL ROW RELAY (SWITCH EVERY TEN) 90 PARTNER WALLBALL 80 V UPS 70 KBS R/B 60 BURPEE PULL UPS 50 RING PUSH UPS 40 STRICT LEG RAISES 30 CLEAN AND JERK 135/95 20 DEADLIFTS 205/155 10 ROPE CLIMBS...

FRIDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)E2MOM OF: (20 MIN) 20OM ROW 6 DEVIL PRESS 40s25sB: Metcon (Time)3 ROUNDS FOR TIME: (15 MIN CAP) 500M SKI 5 PULL UPS 10 HRPU 15 JUMPING AIR SQUAT 20 SIT UPS

THURSDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)12 MIN EMOM OF: 1. 12 AB WHEEL ROLLOUTS 2. 12/10 CAL ROW 3. 10 HEAD CUTTERS B/G 4. 10 BURPEES 12 MIN EMOM OF: 1. 12/10 CAL SKI 2. 12 ALT DB SNATCH 45/30 3. 12 TTB 4. 15 DIAMOND PUSH UPS 12 MIN EMOM OF: 1. 10/8 CAL...

Weightlifting

[BRUTAL REPUBLIC] – WeightliftingA: Metcon (Weight)Snatch Complex (20 minutes) Every 2 minutes for 10 Sets 1 Pause Snatch From the Knee 1 Low Hang Snatch (below the knee) 2 OHSB: Metcon (No Measure)3 Rounds For Quality 6 BTN Snatch Grip Push Press (increase a...