🔐 6AM OUTDOOR HIGH INTENSITY
Equipment: Dumbbell (or kettlebell or other heavy object)
Warm up:
4 mins
Squat to reach x10
Worlds greatest stretch x10
Prone lat pull down x10
Dead bugs x10
AMRAP 1 – 15 mins
DB Sungle arm squat thruster x 15ES
DB Single leg glute bridges x 15ES
Push ups x 15
DB Single arm bent over row x15ES
AMRAP 2 – 12 mins
2 sprints
Single leg/double leg extension x20
Plank leg lifts x20
2 sprints
Feet elevated crunches x20
Bicycle abs x20
⏱ 9.30AM BRV360 HIIT WORKOUT
Burn baby burn
2 rounds
Sumo squats
Lunge right
Lunge left
Sumo DL
SL bridge right
SL bridge left
Mc 8+ push-up 1
Salsa plank
Curl and press
Standing KB crunch 10 es
🔥🔥🔥🔥finisher
6min AMRAP
30 bike crunches
30 hollow rocks
30 super man holds
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
4 Rounds
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- 30 DU’s/SU’s
- 10 Sumo Good Mornings
- 5 Reverse Lunges e.s.
- 5 Walk Outs
CONDITIONING
“TRIPLE SWEAT”
============
10 MIN AMRAP
- 10 HR Push Ups
- 10 DB Renegade Rows
- 10 Sit Ups
- 20 Sec Goblet Squat Hold
Rest 2 Min
9 MIN AMRAP
- 9 DB OH Alternating Front Lunges
- 9 DB Suitcase Deadlifts
- 9 DB Hang Cleans
- 9 Weighted Sit Ups (DB)
Rest 2 Min
8 MIN AMRAP
- 8 DB Snatches (4 e.s.)
- 8 DB Split Jerks (4 e.s.)
- 8 DU’s x 3/SU’s x 3
- 8 Straight Arm Burpees
RX DB Weight: 22.5kg/15kg
EQUIPMENT
- Dumbell
- Exercise Mat
- Jump Rope
💪 5:30PM & 6.30PM OUTDOOR S&C FULL BODY
Total body conditioning
Warm up
– Lunge and reach
– Squat stretch
– Shoulder dislocation or arm swings
Work out:
A1: DB Deadlift x 10
A2: Alternating DB Snatch x 20
A3: Russian Twist x 30
B1: DB Renegade Row x 10
B2: DB Squat thruster x 20 (10 each arm)
B3: Plank tap (feet) x 30
EVERY MINUTE ON THE MINUTE X 5
C1: Push up x 12
C2: Bicycle crunch x 15 each
