SHRED – Wed, Feb 8

[BRUTAL REPUBLIC] – SHREDWEDNESDAY (No Measure)1000M ROW 50 TIRE HITS 40 AB WHEEL ROLL OUT 30 ALT DB POWER SNATCH 50/35 20 HSPU 10 DEVIL PRESS 45s/30s 20 HSPU 30 ALT DB POW SNATCH 40 AB WHEEL 50 TIRE HITS 1000M...

Cross/Train – Wed, Feb 8

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Deadlifts (12 Minutes) Every 2 Minutes for 6 Sets 4 Deadlifts (75-80%) *all 6 sets should be between 75 and 80%B: Metcon (5 Rounds for calories)5 Rounds for MAX Calories 4 Minutes ON/2 Minutes OFF 4 Muscle...

SHRED – Tue, Feb 7

[BRUTAL REPUBLIC] – SHREDTUESDAY (No Measure)**15/12 BIKE CALS 10 THRUSTERS 95/65 **15/12 BIKE CALS 20 MED BALL SLAMS 40/25 10 THRUSTERS **15/12 BIKE CALS 30 PUSH UPS (10WIDE/10REG/10CLOSE) 20 MED BALL SLAMS 10 THRUSTERS **15/12 CAL BIKE 40 KNEES TO OPP. ELBOW...

Cross/Train – Tue, Feb 7

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)40 Minute Running Clock 0:00-12:00 EMOM12 Min 1: 10/7Cal Bike Min 2: 12 Burpees 12:01-24:00 12 min AMRAP 6 Strict Pull Ups (use a band if you need it) 12 Double DB Bench (50s/35s) 18 Alt V Ups 24:01-Finish 30...

Cross/Train – Sun, Feb 5

[BRUTAL REPUBLIC] – Cross/TrainFootwork Gauntlet (No Measure)16 Minute EMOM 40 seconds on, 20 seconds off Station1 Tip-Toe Drop to Plates (G>Y>B>R) Station 2 High Box Jump Station 3 Tire Flip (Partner if needed) Station 4 Scoop Jump with...