⏱ 7AM BRV360 HIIT WORKOUT
Equipment: DB
Warm up 30 secs each
Shoulder taps
Situps
Forward punches
Starjumps
30 work/ 30 work/ 30 rest X 4 each (36 mins)
- DB sumo squat to upright row/ DB burpee & overhead press
- DB lateral lunge & toe touch/ DB pushup & renegade row
- DB RDL/ DB floor press
- DB RDL to squat thruster/ DB tricep kickback
- DB swing/ kneeling DB one arm overhead extention
- DB lunge & bicep curl/DB Arnie press & single arm press
🏋️️ 8AM BRV360 CROSSFIT
WARM UP
2 Rounds
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- 30 Sec Butt Kicks Run
- 30 Sec Jumping Jacks
- 30 Sec Shoulder taps
Then
2 Rounds
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- 5 Lunged Rotations e.s.
- 10 Arm Circles e.w.
- 10 Cosak Squats
STRENGTH/SKILL
TURKISH GET UP (TGU)
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10-12 Minutes
- PROGRESSION DRILLS
- REGRESSION DRILLS
CONDITIONING
3 AMRAP ROUNDS OF:
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- 1 MIN DB Snatch
- 1 MIN Sit Ups
- 1 MIN Down Ups
- 1 MIN DB Front Squats
- 1 MIN Rest
Score: Total Reps
EQUIPMENT
- TGU: KB/DB/Object
- WOD: DB/Exercise Mat
💪 9AM BRV360 S&C
Warm up:
– Strict burpee
– Floor to skies
– Squats
WORKOUT:
A1. Cycle Squat x 10
A2. Alternating Lunges x 20
A3. Bicycle crunches x 30
B1. HR Push ups x 10
B2. Push press x 20
B3. Heel Taps x 30
EMOM FINISHER
Alt Clean and Press & Sit ups
