TUESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)E3MOM OF: (18 MIN) 200M SKI 16 HANG DB POWER SNATCH 45/30 6 BURPEESB: Metcon (AMRAP – Rounds and Reps)16 MIN AMRAP OF: 8/6 CALS BIKE 20 FARMER HOLD DB LUNGES 20 KNEE TO OPP....

MONDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)15 MIN AMRAP OF: 200M SKI 10 BURPEES 15 ALT DB POWER SNATCH 40/25 20 LEG LIFTS OVER DB ()

SUNDAY BLOODY FUNDAY

[BRUTAL REPUBLIC] – Cross/TrainMetcon (Time)FOR TIME: (40 MIN CAP) 50-40-30-20-10 OF: CALS ROW/SKI HANGING LEG LIFTS PUSH UPS 10-8-6-4-2 OF: BEAR COMPLEX 1. 75/45 MM135 2. 95/65 MM155 3. 115/75 MM175 4. 135/95 MM185 5. 155/105 MM205 I’LL EXPLAIN IT...

Friday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Every 2 Minutes for 7 Sets (14 Minutes) 3 Behind the Neck Push Press 3 Overhead Squats *start around 50% of 1RM snatch and increase weight each roundB: Metcon (AMRAP – Reps)(20 Minute Time Cap) 9 Minute...

FRIDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)E2MOM OF: (14 MIN) 12/10 CAL SKI 15 EMPTY BAR THRUSTERSB: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP OF: 10 RING PUSH UPS 10 BOX JUMPS 10 CAL BIKE 10 PULL UPS

Thursday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)12 Minute AMRAP 200m Row Sprint 12 DB Bench Press (50s/30s) 12 KB SDLHP (R/B) 12 Push Ups -rest 1 minute- 10 Minute AMRAP 150m Ski Sprint 10 DB Curl and Press/arm 8 Chin Ups -rest 1 minute- 8 Minute AMRAP 10/8...