TUESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds)[POWER] Every 4 Minutes for 28 Minutes 400m Run 12 Push Ups on Barbell 9 Deadlift (155/105) (135/95) 6 Hang Power Clean 3 Push PressB : Metcon (AMRAP – Rounds)[SHRED] Every 4 Minutes for 28...

MONDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds and Reps)A. 20 Min Clock Back Squat 75% x 5 x 5 3-Position Snatch (ground, below knee, above knee) 60% x 2, 65% x 2, 70% x 2, 75% x 2 – 1 Min Rest/ Transition – 21-41...

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)5 Rounds (with a Partner) for Time 7 Rope Climbs 16 Barbell Complexes* (135/95) Cash-Out: 2015 meter Row *Barbell Complex is: 1 Deadlift 1 Hang Power Clean 1 Jerk 1 Back SquatSplit work between partners, one person...

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)For Time (with a Partner) [40 Min Cap] Buy-In: 1000 meter Row 800 meter Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800 meter Run 30 Pull-Ups 60 Push-Ups 90 Air Squats 800 meter Run 20 Pull-Ups 40 Push-Ups 60 Air...

FRIDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)[POWER] A. 20 Min Clock Front Squat @ 70% 3-3-3-3-3 3-Position Clean (ground, below knee, above knee) + Jerk 60% x 3, 65% x 3, 70% x 3 – 3 Min Rest/ Transition – 23-37 Min Clock (14 Min...

THURSDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Reps)[POWER] A. 23 Min Clock Power Snatch 70% 3-3-3-3-3 Snatch Push Press + Overhead Squat 70% (of sn or ohs) 5+1, 5+1, 5+1, 5+1, 5+1 – 2 Min Rest/ Transition – 25-35 Min Clock 10 Min...