WEDNESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)3 MIN ON/2 OFF FOR 7 ROUNDS 250M ROW 20 KBS B/G THEN MAX GOBLET SQUATS REMAINDER OF TIME

Tuesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Push Press (15 Minutes) Every 90 Seconds for 10 Sets 3 Push Press (75-85%)* 10 Hollowrocks *all 10 sets should be between 75-85%. You can increase weight as long as it stays below 85%.B: Metcon (AMRAP...

TUESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 12 DAYS IN JUNE 1. ROPE CLIMB 2. MANMAKERS 40s/30s 3. HSPU 4. STRICT PULL UPS 5. BURPEE BOX JUMPS 24/20 6. HANG POWER CLEANS 95/65 7. TTB 8. BARBELL BENT ROW 9. BACK SQUAT 95/65 10. ALT DB SNATCH 40/30...

Monday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Squat Cleans (20 Minutes) 3 Sets at 70% of 3RM Front Squat: 1 High Hang Squat Clean (dip position) 1 Hang Squat Cleans (above the knee) 1 Low Hang Squat Clean (below the knee) 2 Front Squats 3 Sets at 75%...

MONDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 10 ROUNDS: 10/8 CAL BIKE 20 TIRE HITS 15 SIT UPS 10 RING ROW

SUNDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)5 MIN EMOM: 3 PULLS @124%B: Metcon (No Measure)5 MIN EMOM: 2 HIGH PULLS @ 100%C: Metcon (No Measure)5 MIN EMOM: 3 HEAVE CLEAN OR SNATCH @ 50% *FINISH THAT PULL*D: Metcon (Weight)20 MIN HAVE FUN GET...