Cross/Train – Mon, Jul 31

by | Jul 31, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Back Squats (20 Minutes) Widowmaker – Week 1 Build to a heavy set of 20 Recommended sets: 10-8-8-6-4-4-2-2-2-20 Coaches notes: Be conservative in choosing your weight. This is going to be week 1 of 3. Weight...

SHRED – Mon, Jul 31

by | Jul 31, 2023 | Main Posts

[BRUTAL REPUBLIC] – SHREDMONDAY (Time)10 ROUNDS: 20 TIRE HITS (10 PER ARM) 25 DOUBLE UNDERS OR 50 SINGLES ***3 MIN REST/TRANSITION 5 ROUNDS: 5 LUNGE/LUNGE/SQUAT 75/55 10/8 CAL BIKE

Cross/Train – Sun, Jul 30

by | Jul 30, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainSUNDAY (No Measure)5 MIN EMOM 3 DEAD TO SHRUGS AT 75% 5 MIN EMOM 4 HANG HIGH PULL AT 60%ish 5 MIN EMOM 2 HANG HIGH PULL 1 HANG POWER 60%ish **** 20-25 MIN LIFT-O-RAMA **** METCON DETERMINED UPON ENERGY LEVEL...

X-Diesel – Sat, Jul 29

by | Jul 29, 2023 | Main Posts

[BRUTAL REPUBLIC] – X-DieselSATURDAY (Time)FOR TIME (40 MIN CAP) 10-1 CAL BIKE 1-10 HEADCUTTERS B/G **** 10-1 TTB 1-10 BARBELL BENT ROW 115/75 **** 10-1 MED BALL SLAMS 40/25 1-10 BURPEE BOX JUMPS

Cross/Train – Sat, Jul 29

by | Jul 29, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainSATURDAY (Time)25 MIN: SNATCH UNTIL FIRST FAIL THEN CLEAN FROM SNATCH WEIGHT UNTIL FAIL THEN DEADLIFT CLEAN WEIGHT UNTIL FAIL. (ADDING WEIGHT EACH ATTEMPT OF COURSE) ***** PHASE II: FOR TIME: 60 SIT UPS EACH 40 SPIDERMAN PUSH UPS...

Cross/Train – Fri, Jul 28

by | Jul 28, 2023 | Main Posts

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Clean and Jerk Complex (30 Minutes) Every 3 Minutes for 10 Sets 1 Squat Clean 1 Push Press 1 Low Hang Squat Clean (Below the knee) 1 Push Jerk 1 Hang Squat Clean (Above the knee) 1 Split Jerk *complex is UNBROKEN;...