FRIDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds and Reps)[POWER] BRUTAL FRIDAY 0-10 Min Work up to a HEAVY Squat Snatch first time you fail you are out! 10-20 Min Run 1 Mile Max Rep Squat Snatch @ 70% of heaviest weight lifted 20-30 Min For...

DIESEL

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)1000M ROW/SKI 3 ROUNDS OF: 5 BEAR COMPLEX 95/65 10 ALT BACK RACK LUNGE 15 LATERAL BURPS OVER BAR THEN 500M ROW/SKI THEN 3 ROUNDS OF: 5 STRICT PULL UPS 10 DIVE BOMBER PUSH UPS 15 BACK SQUAT THEN 500M ROW/SKI THEN 3 ROUNDS...

THURSDAY

[BRUTAL REPUBLIC] – Cross/TrainMetcon (Time)POWER A. 16 MIN EMOM MIN 1: 5 POWER CLEANS 135/95 MIN 2: 6 FRONT SQT increase 10lbs every set of cleans. on 5th clean, hold front rack until next minute starts. You drop your bar after front squats. 4 MIN...

WEDNESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)[POWER] vs. [SHRED] For Time: 15 DB Man Maker (45/25lbs) 30 Toes to Bar 45 Cal Assault Bike 60 Ab Mat Sit-Up 75 Wall Ball (20/14) 90 Russian KBS (Y/G) 105 alt Walk Lunges 1,000m...

DIESEL

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)500M ROW/SKI/400M RUN 25 AB ROLL OUTS 25 THRUSTERS 75/45 25 SDHP 500M ROW/SKI/400M RUN 25 AX GRIP PULLUPS 25 NARROW TO WIDE PUSH UPS 25 FRONT RACK ALT LUNGES 500M ROW/SKI/400M RUN *AFTER LAST ROW/SKI/RUN, HEAD BACK UP...

TUESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)[POWER] 3 Rounds For Time: [7 Min Cap] 15 Deadlift (225/155lbs) 12 Burpee Box Jump (30/24″) – 3 Min Rest/ Transition – 3 Rounds for Time: [7 Min Cap] 15 DB Cluster (45/25lbs) 12 Toes to Bar –...