Olyday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)5 Minute EMOM x3 5 Deadlift 4 Hinge to Knee 3 Hang High Pull 2 Clean/Snatch 1 Front/OH Squat Minutes 1-5: Muscle C/S Minutes 6-10: Power C/S Minutes 11-15: Squat C/S Drop the top movement each minute, resets...

Saturday

[BRUTAL REPUBLIC] – X-DieselA: Metcon (Time)4 Rounds 15 Thursters (75/55) 15 Sit Ups 15/12 Cal Any Machine 2 Rounds 30 Hang Power Clean and Push Press (75/55) 30 Sit Ups 30/24 Cal Any Machine 1 Round 60 Sumo Deadlift High Pulls (75/55) 60 Sit Ups 60/48 Cal Any...

Saturday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)Filthy 50 Partner Style (Filthy 100) For Time 100 Box Jumps (24/20 in) 100 Jumping Pull-Ups 100 Kettlebell Swings (1/.75 pood) 100 Walking Lunge Steps 100 Knees-to-Elbows 100 Push Presses (45/35 Ib) 100 Back...

Friday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds and Reps)24 Minute AMRAP 16 Russian KBS (R/B) 8 Alt Pistols 4 Squat Snatches* *Every round gents add 20lbs, ladies add 10lbs. Round 1: 75/55 Round 2: 95/65 Round 3: 115/75, etc **scale for pistols...

FRIDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)10 RFT: 200MSKI 20 BACK RACK LUNGES (EMPTY BAR) 15 LEG LIFTS OR AB WHEEL 5 TWO PUSHUP BURPEE INTO A PULL UP

Thursday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)40 Minute Running Clock Every 4 Minutes for 8 Sets Alternate between A and B with a 1 minute rest between each interval: A) 750/600m Row Max Rep Overhead Lunge/Lunge/Squat (45/35) B) 35 Burpees Plank Hold...