🔐 6AM OUTDOOR HIGH INTENSITY
Equipment: Deadballs
Warm up: 30 seconds each
Butt kicks
Quick feet
Jumping twists
Starjumps
TABATA 20/10 × 8
Deadball slams
Sprints
Deadball over shoulder
Travelling lunges
REST
Deadball kneeling slams
Burpees
Deadball Squats
Bodyweight Manmakers
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment DB and KB
Warmup:
10 x 3 rounds
Situps
Glute bridges
Shoulder taps
Walkouts
45/15 × 3
UPPER
1. DB Lateral Raises
2. DB Hammer Curl to Shoulder Press
3. Pushups
4. KB Upright Row
5. KB One Arm Row
LOWER
1. DB RDL
2. DB Sumo Squats
3. Squat to Oblique Crunch
4. KB Alternating Lunges
5. KB Swings
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
4 Rounds
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- Bodyweight Good Mornings
- 10 Forward Walking Lunges (5 e.s.)
- 10 Scapula Push Ups
- Hollow Tuck Hold 10 Seconds
STRENGTH/SKILL
L SIT PROGRESSIONS
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- Single Knee Tucks + Tucked Knees Hold 10 Sec
- Tucked to SL Extension + 5 Sec SL Ext. Hold e.s.
- Tucked to RX Leg Extension + RX L Sit Hold 10 sec.
15 MIN EMOM
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- MIN 1: 6 L Sit Progression Option + Hold
- MIN 2: 8 Reverse Snow Angels (Slow and controlled)
- MIN 3: 6 Wall supported Back Leg Leans e.s. (Controlled)
CONDITIONING
6 MIN AMRAP
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- 15 DB Snatches 22.5kg/15kg
- 20 Sit Ups
Rest 2 Minutes
4 MIN AMRAP (Single DB)
===================
- 2 DB Push Up, Up Down / 2 DB Push Press 22.5kg/15kg
EQUIPMENT
- Boxes/Elevated objects
- Dumbell
- Exercise Mat
💪 5.30PM & 6:30PM 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 Skull crusher x 15
B3: 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
