[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Rounds and Reps)
[POWER]
A. 0-12 Min EMOM
Min 1: 12 Deadlift (225/155)
Min 2: 50 sec plank hold
Min 3: 14/12 Cal Row
– 3 Min Rest –
15-30 Min Clock (15 Min AMRAP)
50-40-30-20-10
Double Under
Sit-Up
AMRAP in remaining time….
12 American KBS (R/B)
10 Box Jump (30″)
8 Pull Ups
B : Metcon (AMRAP – Rounds and Reps)
[SHRED]
A. 0-12 Min EMOM
Min 1: 12-15 Double DB Deadlift
Min 2: 50 sec plank hold
Min 3: 14/12 Cal Ski
– 3 Min Rest –
15-30 Min Clock (15 Min AMRAP)
2 Rounds:
100 alt Single Leg Singles on Jump Rope
15 Plate V-Up (15/10)
AMRAP in remaining time….
12 double KB Russian swing (G/W)
10 Double KB Front Rack Walk Lunges
8 KB Gorilla Row [ea side]