[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Rounds and Reps)
[POWER]
Minutes 0-3, 6-9, 12-15, 18-21, 24-27 complete the following…
200m Run
12 Pull-Ups
12 Burpees
12 American KBS (B/Y)
Minutes 3-6, 9-12, 15-18, 21-24, 27-30 complete the following…
50 DU’s
12 Toes to Bar
12 Box Jump (24/20″)
12 Wall Ball (20/14lbs)
*Every 3 Minutes you will change workouts! If reps become to hard to manage cut down by 2 reps.
B: Metcon (AMRAP – Rounds and Reps)
[SHRED]
Minutes 0-3, 6-9, 12-15, 18-21, 24-27 complete the following…
200m Run
12 Bent Over Barbell Row (75/55)
12 Burpees over Barbell
12 Russian KBS (Y/G)
Minutes 3-6, 9-12, 15-18, 21-24, 27-30 complete the following…
50 DU’s or 100 Singles
12 GHD Sit-Ups or Knees to Chest
12 Box Jump Over (20″)
12 Slam Ball (AHAP)