🔐 6AM OUTDOOR HIGH INTENSITY
Equipment: 1 Dumbbell (or KB or other weighted object)
Warm up – 4min AMRAP
10 squat to reach
10 prone angels
10 glute bridges
AMRAP 1 – 9min
20 Pop Lunge
20 Squat duck
20 DB glute bridge
20 butterfly sit ups
AMRAP 2 – 9min
15 push ups
15 1 & 1/4 DB goblet squats
15 burpees (modification: squat jump with reach)
15 jack knives
AMRAP 3 – 9mins
10 broad jumps
10 elbow to knee crunch (each side)
10 pop squats
1 run
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment:
-kettlebell or dumbbell
– step or stack of weight plates
– Booty band (optional)
Timing:
Tabata
20:10x 8 each exercise
Work out:
Alternating lunges
1. Alternating lunges
2. Uneven squat right & left
3. Curl + press
4. Glute raises + ham extensions (band optional)
5. SDLHP + KB swings
6. Spider 🕷 plank (option to raise feet) + commandos
7. Split squat right & left
🏋️5.30PM BRV360 CROSSFIT
WARM UP
5 Minutes
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- 5 Pikes To Extensions
- 5 Glute Bridge Walks
- 3 DB Clean and Jerks e.s.
- 3 DB Power Snatches e.s.
- Squat Hold 30 Seconds
CONDITIONING
INTERVALS 40 ON/20 OFF
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3 ROUNDS
- Clean and Jerks 20kg/15kg
- Lateral Hops
- Power Snatches 20kg/15kg
- DU’s
- Front Squats 20kg/15kg
- Lateral Burpees over Bar
- Overhead Squats
- Plank Hold (Elbows)
- Rest 1 minute after every round
EQUIPMENT
- Barbell or Dumbbell
- Skipping Rope
- Exercise Mat
💪 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