Cross/Train – Thu, Aug 10

by | Aug 10, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)EMOM 9 – ARMS Min 1: 20 Alt DB Curls (AHAP) Min 2: 40sec “Gun Walk” Min 3: 18 Banded Tricep Extensions EMOM 9 – QUADS Min 1: 15 KB Goblet Squats (AHAP) Min 2: 15 Dual DB Cyclist Squats...

Cross/Train – Wed, Aug 9

by | Aug 9, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainB: Metcon (AMRAP – Rounds and Reps)24 Minute AMRAP 20 Wall Balls (20/14) 15/12 Cal Bike 20 SDLHP (75/55) 15/12 Cal Row 20 Box Jump Step Downs (24/20) 15/12 Cal Ski

SHRED – Wed, Aug 9

by | Aug 9, 2023 | Main Posts

[BRUTAL REPUBLIC] – SHREDWEDNESDAY (No Measure)36 MIN EMOM: 6 ROUNDS 1. 12/10 SKI CALS 2. 16 KB DEADLIFTS Rs/Bs 3. 30 RUSSIAN TWIST (15lb plate) 4. 20 RKBS R/B 5. 15 GOBLET SQUAT R/B 6. 10 PULL UPS OR 15 RING ROW

SHRED – Tue, Aug 8

by | Aug 8, 2023 | Main Posts

[BRUTAL REPUBLIC] – SHREDTUESDAY (Time)1000M ROW 30 HEADCUTTERS B/G 25 GHD SIT UPS 20 MED BALL SLAMS 40/25 15 BURPEE BOX JUMPS 10 GROUND TO STANDING (ROPE) 750M ROW 25 HEAD CUTTERS 20 GHD SIT UPS 15 MED BALL SLAMS 10 BURPEE BOX JUMPS 500M ROW 20 HEADCUTTERS 15...

Cross/Train – Tue, Aug 8

by | Aug 8, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)Bench Press (18 Minutes) Build to a heavy single Recommended sets: 10-8-8-6-6-3-3-1-1-1A1: Bench Press (1 x 1 )B: Metcon (AMRAP – Rounds and Reps)15 Minute Window 9 Minute AMRAP 3 Wall Walks 6 Hang Power...

Cross/Train – Mon, Aug 7

by | Aug 7, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Back Squats (18 Minutes) Widow Makers – Week 2 Perform a set of 20 Back Squats at a weight heavier than last weekB: Metcon (Time)4 Rounds for Time (20 Minute Cap) 15 Toes to Bar 30 Alt DB Snatches (50/35) 60...