SHRED – Thu, Aug 3

[BRUTAL REPUBLIC] – SHREDTHURSDAY (Time)7X7X7 1. CAL SKI 2. PULL UPS 3. 8 COUNT PUSH UPS (THINK BURPEE WITH TWO LEGIT PUSH UPS) 4. DB PUSH PRESS (PER ARM) 45/30 5. HANGING WINDSHIELD WIPERS 6. GROUND TO SHOULDER 90/60 7. FRONT SQUAT...

Cross/Train – Thu, Aug 3

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)EMOM12 Min 1: 12/9 Cal Bike Min 2: 12 Unbroken Strict Press (AHAP) Min 3: 16 Alt KB Gorilla Row (AHAP) EMOM12 Min 1: 12/9 Cal Ski Min 2: 8-12 Unbroken Strict Pull Ups Min 3: 16 Hand Release Push Ups EMOM12 Min...

SHRED – Wed, Aug 2

[BRUTAL REPUBLIC] – SHREDWEDNESDAY (Time)**25/22 CAL BIKE 10 DOUBLE KB DEADLIFT Rs/Bs **20/18 CAL BIKE 20 PUSH JERK 115/75 10 KB DEADLIFT **15/12 CAL BIKE 30 SIT UPS 20 PUSH JERK 10 KB DEADLIFT **10/8 CAL BIKE 40 BURPEES 30 SIT UPS 20 PUSH JERK 10 KB DEADLIFT...

Cross/Train – Wed, Aug 2

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)Deadlifts (18 Minutes) Every 3 Minutes for 6 Sets 8 Clean Grip Deadlifts (start moderate and increase slightly each round) 16 Jumping LungesB: Metcon (Time)10 Rounds for Time (20 Minute Cap) 2 Rope Climbs 8...

Cross/Train – Tue, Aug 1

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Bench Press (15 Minutes) 4 Sets of 2 Reps Bench Press* Accumulate 40 ab wheel roll outs between sets *same weight all 4 sets; heavier then last weekB: Metcon (Time)For Time (20 Minute Cap) 100 Double Unders 10...

SHRED – Tue, Aug 1

[BRUTAL REPUBLIC] – SHREDTUESDAY (No Measure)35 MIN AMRAP 15/12 CAL BIKE 50 BATTLE ROPE (ARMS SAME TIME) 20 ALT RKBS Y/G 15 GOBLET SQT 10 DIAMOND PUSH UPS 5 PULL UPS