WEDNESDAY

Orange Coast CrossFit – Cross/TrainIntroducing Power Vs. Shred. This two tier program will be the new format of Brutal Republic. “Power” will be geared towards heavier weight and lower rep schemes combined with more technical/ advanced movements....

TUESDAY

Orange Coast CrossFit – Cross/TrainA: Metcon (Time)For Time: [35 Min CAP] Buy In: 100 DU’s + 50 Sit-Ups 10 Squat Snatch @ 70% of 1RM 20 DB Burpee Step Up & Over 50/35 (20″) 30 Wall Ball (20/14) 40 Calories on any Machine 30 Wall Ball 20 DB...

MONDAY

Orange Coast CrossFit – CrossFitA: Deadlift (3-3-3-3-3-3-EMOM)*0-6 Min EMOM (increasing) *Rest 4 Min and break down/ put away extra weightB: Metcon (AMRAP – Rounds and Reps)10-20 min Clock (10 Min AMRAP) 5 Toes 2 Bar 10 Deadlift (135/95) 300m Row or Ski...

BLOODY SUNDAY

Orange Coast CrossFit – CrossFit ()A: Metcon (Time)For Time: (40 Min Running Clock) “Grace” 30 Clean & Jerk (135/95) – 2 Min Rest/ Transition (on your own) – 400m Back Rack Walk (165/110) (135/95) 50 alt DB Hang Clean & Jerk...