MONDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)E3MOM OF: (21 MIN) 200m ROW/SKI 20 KBS B/G 15 AB WHEEL ROLLOUTB: Metcon (AMRAP – Rounds and Reps)8 MIN AMRAP OF: 8 HEADCUTTERS 10 BURPS OVER KB 32 DUBS *2 MIN REST* 8 MIN AMRAP OF: 4 HEAD CUTTERS 5 BURPS OVER...

Bloody Sunday

[BRUTAL REPUBLIC] – Cross/TrainMetcon (Time)FOR TIME: (40 MIN CAP) 12 ROUNDS OF: 12 PULL UPS 12 HSPU 12 LUNGES 12 SIT UPS 200M ROW/SKI/RUN OR 12 CALS BIKE **RX+ WEIGHT VEST**

PARTNER WOD

[BRUTAL REPUBLIC] – Cross/Train35 AMRAP: 400 M RUN 30 OHS 20 LATERAL BURPEE OVER BAR 10 RMU *RUNS ARE TOGETHER *OHS WEIGHTS MEN-75-95-115….ETC 20 LB JUMPS EVERY ROUND WOMEN-55-65-75…ETC 10 LB JUMPS EVERY ROUNDA: Metcon (AMRAP – Rounds and...

SATURDAY

[BRUTAL REPUBLIC] – X-DieselA.: Metcon (Time)25 rounds of: (45 min cap) 4 DB facing burpees 3 Hspu 2 Pistols 1 DB Boom: 5 deadlifts 4 lunges 3 hang power clean 2 push press 1 devil press...

FRIDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)E2MOM OF: (20 MIN) 1. 250M ROW/SKI 2. 4 BEAR COMPLEX 75/55 * 2 MIN TO COMPLETE BOTH, EXTRA TIME IS REST*B: Metcon (AMRAP – Rounds and Reps)15 MIN AMRAP OF: 50 ALT FOOT TAPS TO 45LB PLATE 20 ALT LUNGES W KB...