THURSDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (Time)FOR TIME: (40 MIN CAP) 50/40 Cal Machine 3 rounds: 4 manmakers 8 DB Curls/Arm 12 KB SDLHP (R/B) 50/40 Cal Machine 3 rounds: 18 HR Push Ups 12 Ab Roll Outs 3 Turkish Get Ups/Arm 50/40 Cal...

Thursday

[BRUTAL REPUBLIC] – Cross/TrainMetcon (No Measure)Functional Body BuildingA: Metcon (Time)FOR TIME: (40 MIN CAP) 50/40 Cal Machine 3 rounds: 4 manmakers 8 DB Curls/Arm 12 KB SDLHP (R/B) 50/40 Cal Machine 3 rounds: 18 HR Push Ups 12 Ab Roll Outs 3 Turkish Get...

WEDNESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)30 MIN AMRAP OF: 500M ROW/SKI 5 PULL UPS AND 5 RING ROW 10 HRPU 15 LUNGE LUNGE SQUAT 20 AB WHEEL ROLLOUTS

Wednesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Strength Every 90 seconds for 15 Minutes (10 sets) 3 Deadlifts @75%B: Metcon (No Measure)EMOM 12 Min 1: 12 Unbroken Power Cleans (95/65) Min 2: 20 Unbroken Wall Balls (20/14) *every break on the power cleans...

TUESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: 36 MIN CAP 100 RUSSIAN TWIST (10 LB METAL PLATE) 90 JUMP JACKS WITH BURP EVERY 5TH JACK 80 BICYCLE CRUNCHES 70 REVERSE LUNGE 60 LATERAL LUNGE 50 KB SUMO DEADLIFT R/B 40 PUSH UP (10 WIDE/10 NORMAL/10 DIAMOND/10 DIVE...

Tuesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)EMOM15 Min 1: 5 Bench Press Min 2: 8 HSPUs + 20 DUs Min 3: 15 Hollowrocks *weight for bench press is 5-10lbs heavier than last week M: BW+5-10lbs W: 2/3 BW+5-10lbs*B: Metcon (AMRAP – Rounds and Reps)18min...