TUESDAY

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)400M RUN 100 JUMPING ALT LUNGES 90 A SQUATS ON TO PLATE 80 JUMPING JACKS W/BURPEE EVERY 5 REPS 70 SIT UPS 60 GLUTE BRIDGES WITH BAR 45/35 50 ALT ONE ARM RKBS B/G 40 ALT KB POWER SNATCH 30 CHIN UPS 20 SNATCH GRIP DEADLIFTS...

MONDAY

[BRUTAL REPUBLIC] – Cross/TrainMetcon (Time)POWER WIDOWMAKERS (20MIN) ADD 10 LB FROM LAST WEEK’S 60% OF 1RM 10-8-6-4-4 WARM UP SETS TO FINAL 20 REP SET **3 MIN REST/TRANSITION** 3RFT OF: (15 MIN CAP) 15/12 CALS ASSAULT BIKE 5 RING MUSCLE UPS OR 3X...

BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)”CAMILLERI” 3 Rounds for Time 400 meter Run 12 Strict Pull-Ups 300 meter Run 24 Air Squats 200 meter Run 17 Push-Ups 100 meter Run 33 AbMat Sit-Ups Wear a Weight Vest (20/14 lb)Dedicated to Officer...

SATURDAY

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)1000M ROW/SKI 100 KBS B/G 800M ROW/SKI 80 BACK RACK LUNGE 95/65 600M ROW/SKI 60 HRPU 400M ROW/SKI 40 PULL UPS (STRICT IF POSS) 200M ROW/SKI 20 HEADCUTTERS 400M RUN ***40 MIN...

PARTNER WORKOUT

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds and Reps)”KOBE BRYANT” AMRAP (with a Partner) in 54 minutes 5 Rope Climbs 8 Bear Complexes (135/95 lb)* 18 Burpees 24 Wall Ball Shots (20/14 lb) 81 Assault Bike 7 DB Devil Thruster...

FRIDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Time)[POWER] Squat Clean & Jerk [18 Min Clock] 1+1 x 8 Sets (Work up to 85%) -2 Min Rest/ Transition – 3 Rounds For Time: 10 Clean & Jerks (155/105lbs) 800m RunB: Metcon (Time)[SHRED] For Time: [40...