🔐 6AM OUTDOOR HIGH INTENSITY
Tabata
Equipment: Nil
Warm Up:
Run block
Forward Arm Swings x 20
Torso Rotations x 20
20/10 × 8 = 4 minutes
1 minute Rest
7 x Exercises = 35 minutes
- Feet Tuck In & Pushup
2. Side Squat Shuffle
3. Half Burpee to Squat
4. Squat & High Knee
5. Scissor Jumps with Lunge
6. Starjumps Open & Tuck
7. Static Side Lunges
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment
Bench/ Chair & DB or Sandbag/Deadball
Warm Up
30 x sec each
Twists
Butt Kicks
Arm Circles
Windmills
Exercise 1 = 45/15
Exercise 2 = 20/10 × 2
40 sec rest
- DB Renegade Row & Mountain Climbs
2. Pushups & Shoulder Taps
3. Front Squats & Starjumps
4. Shoulder Press & Butt Kicks
5. Butterfly Situps & Starfish Crunches
6. RDL & Bench Dips
7. DB Burpees & Plank
8. DB Manmaker & High Knees
9. Courtsey Lunges & Glute Bridges
10. Squat with Forward Press & Reverse Toe Touches
11. Vertical Jumps & Squat Hold
12. Sandbag Clean & DB Punches
🏋️♀️ 5.30PM BRV360 CROSSFIT
WARM UP
3 Rounds
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- 10 Torso Rotations
- 10 Shoulder Taps
- 10 Jumping Jacks
- 5 Cosak Squats e.s.
STRENGTH/SKILL
14 MINUTES or 5 ROUNDS
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STRAIGHT ARM PUSH/BENT ARM PULL STRENGTH
- 10 Planche slide leans w/3 sec hold (10 sec hold last rep)
- 5 Towel Rows/Table Rows/Strict Pull Ups (if you have a bar) with negative descent
CONDITIONING
4 X 2:30 MIN TO COMPLETE:
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ROUND 1
- 10 Spider Push Ups
- 8 Turkish Down Ups
- MAX V sits
ROUND 2
- 10 V Sits
- 8 Spider push ups
- MAX Turkish Down Ups
ROUND 3
- 10 Turkish Down Ups
- 8 V sits
- MAX Spider Push Ups
ROUND 4
- MAX REPS of 1 movement
* Score is Max reps per Round. Rest 1 minute in between Rounds. Focus on choosing your least favourite movement for the last round.
EQUIPMENT
- Exercise Mat
- Towel/Table/Pull Ups Station
💪 5.30PM OUTDOOR S&C UPPER 💪🏽
Warm up
– Scap retractions
– Push up
– Dislocations
Work out
A1: Single arm floor press x 10 each
A2: Deficit Push up x 15
B1: Single arm shoulder press x 12 each
B2: DB Push press x 15
C1: DB Chest fly x 10
C2: DB Lateral raise 1 and ¼ x 10
C3: Arnie press x 10