WEDNESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Reps)[POWER] Every 3 Minutes for 21 Minutes 4 Bar Muscle Up 6 Squat Snatch (135/95) 8 Box Jump (30/24″) – NO Rest – [21-31 Min Clock] 3 Rounds For Time: 10 min CAP! 400m Run 14 alt DB...

TUESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)[POWER] A. 18 Min Clock (6 sets) Squat Clean 2-2-2-2-2-2 @80-85% of 1RM Clean 2 Min Rest/ Transition – 20 Min Clock (15 Min Cap) For Time: 27-21-15-9 Power Clean (115/75) Bar Facing Burpees Wall Ball...

DIESEL

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)500M ROW/SKI 50 WALL BALL 20/14 40 SUMO DEADLIFT 115/75 30 AB ROLL OUTS 20 HSPU OR 5 WALL WALK 10 HANG POWER CLEANS 500M ROW/SKI AFTER 2ND ROW/SKI, HEAD BACK UP LIST. OH, AND BY THE WAY, 100M RUN BETWEEN NUMBERED...

MONDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)[POWER] 16 Min Clock (4 sets) 20-20-20-20 @ 50-60% of 1RM Bench Press * 15 Supinated Barbell Bent Over Row (95/65) [reverse grip] after each set * Rest 60-90 seconds between sets! – 2 Min Rest/ Transition...

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds and Reps)”Car 294″ AMRAP (with a Partner) in 35 minutes 18 calorie Air Bike 12 Reverse Alternating Lunges 24 Jumping Air Squats 32 Wall Ball Sit-Ups (20/14 lb) 31 Synchronized...

COMPETITION SATURDAY!

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)REMINDER! There will NO classes today due to our “in-house” competition. Please come in to support your fellow members if you are not competing and volunteer as a judge to help us out! Enjoy some...