Thursday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)For Time 1 Mile Run (warm up/easy pace) 5 Rounds for Quality 8 DB Curls/Arm 10 Bench Press (AHAP, feel free to add weight throughout) 12 Goblet Squats (B/G) 16 Alt Gorilla Rows (B/G) 1 Mile Run (warm up/easy...

THURSDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)For time: (40 min cap) 15/12 cal row 50 jumping air squat 15/12 cal row 40 kbs b/g 15/12 cal row 30 strict pull ups 15/12 cal row 20 dive bomber push ups 15/12 cal row 10 devil press 40s/20s 15/12 cal row *after last row,...

Wednesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Deadlifts (21 Minutes) Every 3 Minutes for 7 Sets 4 Deadlifts at 85% of 5RM 12 Banded Glute Bridges w/ Pulse at the TopB: Metcon (Time)For Time (10 Minute Cap) 21-15-9 Power Cleans (135/95) Toes to...

WEDNESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 30/25 CAL BIKE 25 ALT PLATE PUSH UPS 25 SNATCH BALANCE (75/45) 25 GOOD MORNINGS 75/45 30/25 CAL BIKE 25 BOX JUMPS 25 BURPEE TO PULL UP BAR 25 OH BARBELL LUNGES 30/25 CAL BIKE *AFTER LAST BIKE, BACK UP...

Tuesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Split Jerks (16 Minutes) Every 4 Minutes for 4 Sets 3 Split Jerks (start moderate and increase) 6 High Box Jumps (30+/24+) 2-4 Ring Muscle Ups* *Scaling options: Adv: Strict Muscle Ups RX: Kipping Ring Muscle Ups...

TUESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)1000M ROW THEN: 100 BENCH HOPS 90 RUSSIAN TWIST 15/10 80 ALT RKBS B/G 70 OH KB FORWARD LUNGES 60 GOBLET SQUAT 50 GORILLA ROW Bs/Gs 40 TTB 30 STRICT PULL UPS 20 DIAMOND PUSH UPS 10 BURPEE BOX JUMP OVERS 1000M...