WEDNESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)18 MIN EMOM OF: 1. 15 DB THRUSTERS 35s/20s 2. 20 BENCH HOPS 3. 12 TTBB: Metcon (AMRAP – Rounds and Reps)16 MIN AMRAP OF: 50 RUSSIAN TWIST (10 LB STEEL PLATE) 10 DIVE BOMBER PUSH UPS 10 CHIN UPS 10 DEVIL PRESS...

Tuesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Front Squats (20 min) 5 Sets of 5 Reps Last week of 5×5, add 5-10lbs from last week!B: Metcon (Time)For Time (15min Cap) 40 Cal Row/Ski 10 Wall Balls (20/14) 30 Cal Row/Ski 20 Wall Balls 20 Cal Row/Ski 30...

TUESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP OF: 15/12 CALS BIKE 15 BOX JUMPS 24/20 20 KB FARMER LUNGES Bs/Gs 25 SIT UPSB: Metcon (Time)FOR TIME: (15 MIN CAP) 12 ROUNDS OF: 5 PULL UPS 10 PUSH UPS 10 HOLLOW ROCK 10 JUMPING AIR...

FRIDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (40 MIN CAP) 800M RUN THEN: 10-1 BURPEE BOX JUMPS 24/20 1-10 ALT DB SNATCH 45/25 600M RUN THEN: 10-1 HRPU 1-10 PULL UPS THEN 400M RUN THEN: 10-1 THRUSTERS 75/45 1-10 AB WHEEL ROLLOUTS THEN FINISH WITH 200M...

Friday

[BRUTAL REPUBLIC] – Cross/TrainMetcon (No Measure)Every 5 Minutes for 40 Minutes A) 400m Row 16 Front Rack Lunges (135/95) 16 Bar Facing Burpees B) 16/12 Cal Assault Bike 16 Alt DB Hang Clean & Jerk (45/25) 16 Box Jump Overs (24/20) *Alternate between...

WEDNESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: (38 MIN CAP) 1000M ROW/SKI OR 800M RUN 100 FLUTTER KICKS 90 HELLO DOLLYS 80 BIRD DOGS 70 PLANK JACKS 60 WALL BALL 20/14 50 BOX STEP UPS 24/20 40 PUSH UPS 30 PULL UPS 20 KBS B/G 10 HEADCUTTERS B/G 1000M ROW/SKI OR...