⏱ 7AM BRV360 HIIT WORKOUT
Warm up:
Lateral lunges
Walkouts
Shoulder taps
Glute bridges
Equipment: DB
R1 30/20 sec squat hold/10 rest
R2 40/20 sec plank
R3 50/10
R4 20/10
- Sumo squat & DB punches
- DB Arnie press
- DB Bent Flys
- DB bicep curl & upright row
- DB lateral lunge & DB to toe
- DB leg raises (arms straight)
- DB Renegade rows
- DB Thrusters
- DB Snatch
- DB Russian twist
🏋️️ 8AM BRV360 CROSSFIT
WARM UP
4 Rounds
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- 5 Peaks and Valleys
- 5 Cosak Squats
- 5 Bear Crawls Front and Back
- 20 Jumping Jacks
STRENGTH/SKILL
PISTOL SQUATS (5-7 MIN)
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DRILLS
- Flexed Foot Lunge back (2-4 reps)
- Pointed toe lunge back (2-4 reps)
- Knee Lunge Back (2-4 reps)
- Assisted Pistols with Chair or elevated object (2-4 reps)
- Reverse Roll into Lunge (2-4 reps)
- Negative Pistol into Reverse roll into Pistol (2-4 reps)
- Weight assisted Pistols (2-4 reps)
- Pistol Squats (2-4 reps)
8 MINUTES EMOM (chose option from tech drills)
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- Min 1: 4-6 reps e.s. Pistol Squats Option
- Min 2: 8-10 reps KB/DB Romanian Deadlift (slow and controlled)
CONDITIONING
“SATURDAY SIZZLE”
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- 100 Burpees for time
* Every 90 Seconds: 5 Renegade Rows e.s.
Time Cap: 14 Minutes
EQUIPMENT
- PISTOLS: Elevated object, chair, box
- WOD: Dumbells
💪 9AM BRV360 S&C
Warm up:
– 5 x strict burpees
– 10 x Squat Stretch
– 10 x Floor to skies
A1. H/E Cycle Squat x 10
A2. Narrow lunge x 20 total
A3. Mountain climber x 30 total
B1. S/A Shoulder press x 10 each
B2. S/A Thrusters x 10 each
B3. Push Press x 20
EMOM:
15 BW squats
15 heel taps a side