SUNDAY FUNDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Lifting Complex (18 Minutes) Every 90 Seconds Sets 1-3: Full Complex Sets 4-6: Take off last movement Sets 7-9: Take off last 2 movements Sets 10-12: Take off last 3 movements Pick your poison >>>> –CLEAN...

Saturday

[BRUTAL REPUBLIC] – X-DieselA: Metcon (Time)40 Minute Cap 10 Man Makers (30s/20s) 25 KB Goblet Squats (B/G) 50 Cals Any Machine 75 KB Swings (B/G) 100 Hollow Rocks 75 KB Swings (B/G) 50 Cals Any Machine 25 KB Goblet Squats (B/G) 10 Man Makers...

Saturday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)30 Rounds for Time Relay Style 5 Power Cleans (95/65) 4 Front Squats (95/65) 3 Thrusters (95/65) 20 Double Unders *if partner A drops the bar before finishing the 3 thrusters, partner B has to do 5 burpees before...

Friday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds and Reps)15 Minute AMRAP 12 DB Snatch L Arm (50/35) 12 DB Snatch R Arm (50/35) 12 Empty Barbel OHS 12 Toes to BarB: Metcon (Weight)Snatch Percentage Work (18 Minutes) Every 90 Seconds for 12 Sets...

FRIDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 1000M ROW 100 BATTLE ROPE SWINGS 90 BICYCLE CRUNCHES 80 ALT RKBS B/G 70 MED BALL SLAMS 25/20 60 MARINE CORPS CRUNCHES 50 ALT PLATE PUSH UPS 40 BARBELL BENT ROW 75/55 30 BACK SQUAT 20 BACK RACK LUNGE...

THURSDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 50 CAL BIKE 2 ROUNDS OF: 10 HSPU 15 PULL UPS 20 25