⏱ 7AM OUTDOOR HIT
Warm up
Jog track
Sprint track
High knees
Starjumps
Equipment: sandbag or DB or deadball and bench/box
R1 40/20
R2 50/10
R3 60/0
Upper:
1. Single leg step ups
2. Bulgarian lunges
3. 1 and half squats
4. Clock lunges
5. In & out squats
Rest 1 minute
Lower:
1. Overhead press
2. Bent row
3. Tricep pushups
4. Upright Row
5. Incline/decline pushups
🏋️♀️ 8AM OUTDOOR CROSSFIT
WARM UP
5 Minutes
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- 5 Squat Rotations e.s.
- 5 Broad Jumps
- 5 DB Muscle Snatch e.s.
- 10 Box Step Ups
STRENGTH/SKILL
SNATCH COMPLEX
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14 Minutes or 6 Sets
- 2 Hang Snatch High Pull + 1 Hang Snatch + 1 Power Snatch
In between sets:
- 5 Kick Throughs e.s.
CONDITIONING
5 ROUNDS
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4 Minutes to Complete
- 400M Run/Row (80 High Knee Runs)
- 15 BB/DB Rows
- Max Burpee Box Jumps in remaining time
Rest 90 Seconds in between rounds
Score is reps for Burpee Box Jumps
BB: 20kg/15kg
DB: Single any weight
EQUIPMENT
- BB/DB/KB
- Box or elevated object
💪 9AM BRV360 S&C
Warm up
– Walking toe taps
– Ham stretch to hip stretch
– Full rom push up
Work out:
A1. Heels elevated 1 and 1/4 squat x 8
A2. DB Leg curl x 12
A3. Squat thruster x 12
B1. Renegade row x 10
B2. Push up x 10
B3. Skull crusher x 15
C1. DB alt snatch x 10
C2. Devils press x 10
C3. DB Alt lunge x 12
