WEDNESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Reps)[POWER] A. 20 Min Clock Power Clean + Push Jerk @ 70% of C&J 3-3-3-3-3 Overhead Squat @ 70% 3-3-3-3-3 – 3 Min Rest/ Transition – 23-35 Min Clock 12 Min EMOM Min 1: 20 Wall Ball...

TUESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)[POWER] 12 Min AMRAP 2 DB Single Arm OH Walking Lunges (50/35) 2 Pull-Ups 2 Box Jump (24/20″) 4 DB Single Arm OH Walking Lunges 4 Pull-Ups 4 Box Jump ***Continue Pattern for entire 12 minute clock! – 3...

MONDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)[POWER] A. 25 Min Clock to complete the following… (Week 1) 3-Position Snatch (ground, below knee, above knee) 60%, 65%, 70% [3 Sets at each percentage] Back Squat 70% x 5 x 5 25-40 Min Clock...

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)For Time 400 meter Run 10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts (155/115 lb) Then, 1-2-3-4-5-6-7-8-9-10 reps of: Hang Cleans (155/115 lb) 800 meter Run Then, 10 Rounds of: 5 Thrusters (135/95 lb) 30 Double-Unders 400...

SATURDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds and Reps)Every 3 Minutes for 21 Minutes… 5 Bent Over Row (135/95) 10 Push Ups on Barbell 15 DB Goblet Squat (50/35) 200m Run – NO REST – 10 Min AMRAP 3 Strict Chin Up 6 Deadlift 9...

BRUTAL FRIDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)”Brutal Friday” [POWER] 0-10 Min Clock [EMOM] 1 Squat Clean + 2 Front Front Squat (135/95) * Increasing 5-20lbs every minute 10-20 Min Clock [For Time] 50 Wall Balls (20/14) 40 alt DB Hang Clean &...