⏱ 7AM BRV360 HIIT WORKOUT
Equipment: Dumbells or household Weighted objects.
Warm up:
Walkouts
Reverse lunges
Twists
40/20
45/15
50/10
- DB Arnie press
- DB Thruster
- DB bent flys
- DB alt. Lunges
- DB situps with 4 punches
- DB RDL
- DB Front to Side raises
- DB Goblin Squat
- DB alt. Bent row
- DB hammer curls to shoulder press
🏋️️ 8AM BRV360 CROSSFIT
WARM UP
3 Rounds
- 10 Broomstick Pass Throughs
- 10 Sumo Good Mornings
- 5 Air Squats
- 20 Jumping Jacks
STRENGTH/SKILL
PUSH JERK TECH
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DRILLS
- 10 x 3/4 Squat drop from Tip of the toes (no BB)
- 10 x Slow Dip, Quick Extension and Drop (no BB)
- Repeat with DBs or BB, arm go into extension
10 MINUTES EMOM (lightweight)
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- Min 1: 10-12 Push Jerk with BB or DBs (build up weight if possible)
- Min 2: 10 Bent Over BB/DB Rows (5.e.s.)
CONDITIONING
4 ROUNDS 30 Seconds / On 30 Sec Rest
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- Burpees
- DB SA Thrusters (or weighted object)
* Score will be amount of Thrusters
4 Rounds 40 On / 20 Rest
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- Hollow Rocks
- DB Snatches
* Score will be amount of DB Snatches
4 Rounds 30 On/ 30 Rest
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- DB Snatches
- DB Thrusters
* Score will be total reps for both
EQUIPMENT
- BB/DB/KB
- Exercise mat
💪 9AM BRV360 S&C FULL BODY
Warm up:
– Scorpions
– Floor to sky
– Lunge to ham stretch
A1. Thruster x 12
A2. Pistol Squat x 12 each
A3. Rolling Plank x 20 each
B1. HR Push up x 12
B2. O/head Lunges x 20 total
B3. V-sit with tap x 12 each
C1. Lying leg raise x 10
C2. Butterfly sit up x 20
C3. Bicycle crunch x 30
