⏱ 7AM BRV360 HIIT WORKOUT
Equipment: DB
Warm-up:
20 sec each
Arm circles
Windmills
Leg swings
Glute bridges
45/15
50/10
45/15
50/10
- Starjump & toe touch
- Reverse toe touches
- Plank leg lifts
- DB lunge & overhead press
- DB pull through
- DB pulse squats
- DB one arm press in v sit hold
- Hand Release Pushups
- Starfish Crunches
- Squat & butt kick
🏋️️ 8AM BRV360 CROSSFIT
WARM UP
- 10 Push up to downward dog
- 20 Elastic band or Broomstick Pass throughs
4 ROUNDS
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- 5 Cosak Squats e.s.
- 5 Single Dumble Cleans e.s.
- 30 Single unders
- 5 Single DB snatches e.s.
STRENGTH/SKILL
DUs UNBREAKABLE
10 MIN EMOM
==========
- MIN 1: 30 Sec Unbroken DU’s or SU’s
- MIN 2: 30 Sec Deadbugs
SCORE: The highest unbroken set
CONDITIONING
“SATURDAY SHUFFLE”
=================
0 – 10 MIN:
- 30 Power cleans (BB/Single DB/Double DBs)
- 30 Reverse Burpees
10 – 20 MIN:
3 ROUNDS
- 10 Power snatches (BB/Single DB)
- 10 Burpees
20 – 30 MIN
- 30 Hang Squat Cleans
- 30 Lateral Burpees over the barbell
* Record times on all 3 different blocks
EQUIPMENT
- Jump rope
- Broomstick
- BB/DB
💪 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
SURPRISE FINISHER