Monthly Archives

July 2020

MONDAY 3RD AUGUST WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata

Warm up. 20 sec each
Glute bridges
Situps
Squats
High knees

20/10 X 8 SUPERSETS

  1. Hill climbs/ in and out squats
  2. Pushups/ renegade rows
  3. Bicycle crunches/ toe touches
  4. Front lunge to lateral leg lift/ starjumps

REST

  1. Squat to butt kicks/ vertical jumps
  2. Situps hold punches/v sits
  3. Heel touch butt kicks/standing crunches
  4. Plank roll leg lifts/ shoulder taps

 

 9.30AM BRV360 HIIT WORKOUT

Timing

40/20
50/10
40/20

Equipment- chair/bench, weight of some sort

Exercises
Floor press
Hill climb pushups
Bulgarian pulse lunge
Crossover steps
3 squats 3 squat jumps
Commando pushups
Shoulder press
Bent over row with pause
Bench bunny hops
Flutter kicks

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

  • 10 Broomstick Pass overs
  • 10 Cosak Squats

Then

3 Rounds

=======

  • 5 DB/KB Deadlift
  • 4 DB/KB Hang Muscle Clean
  • 4 DB/KB Front Squats
  • 5 Walk Outs

STRENGTH/SKILL

SUMO DEADLIFTS

==============

8 X 90 Seconds (Increasing weight if available)

  • 6-8 Sumo Deadlifts BB/KB/DB
  • 20-30 sec Handstand Hold/Pike HS Hold

CONDITIONING

5 ROUNDS

========

  • 6 Deadlift
  • 8 Hang Power Cleans
  • 10 Front Squats
  • 12 Shoulder to Overhead
  • 14 Jump Over Object (facing the object)

Time Cap: 17 Minutes

Options

  • Fitness: Any object at home
  • RX: Barbell (any lightweight) or Single DB or KB
  • RX+: Barbell 42.5kg/30kg

EQUIPMENT

  • WARM UP: DB/KB
  • DEADLIFTS: BB/KB/DB
  • HANDSTAND: Wall, Chair, elevated object
  • WOD: BB/KB/DB

 

💪 6:30PM BRV360 S&C

Warm up:
– Walking toe taps
– Squat stretch
– BW Squats

A1. Goblet Squat (2 sec tempo, 2 sec pause) x 12
A2. Narrow alternating lunges (quad focus) x 12 each
A3. Hollow Hold x 45.

B1. Pistol Squat x 10 each
B2. Lateral lunge x 10 each
B3. RDL x 15

Finisher
C1. Plank x 45s
C2. Wall sit x 45s

SATURDAY 1ST AUGUST WORKOUTS ANNOUNCED

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 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

  1. Sumo squat & DB punches
  2. DB Arnie press
  3. DB Bent Flys
  4. DB bicep curl & upright row
  5. DB lateral lunge & DB to toe
  6. DB leg raises (arms straight)
  7. DB Renegade rows
  8. DB Thrusters
  9. DB Snatch
  10. DB Russian twist

 

🏋️‍ 8AM BRV360 CROSSFIT

 WARM UP

4 Rounds

=======

  • 5 Peaks and Valleys
  • 5 Cosak Squats
  • 5 Bear Crawls Front and Back
  • 20 Jumping Jacks

STRENGTH/SKILL

PISTOL SQUATS (5-7 MIN)

====================

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)

====================================

  • 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”

===============

  • 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

 

FRIDAY 31ST JULY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Warm-up: 30 sec each
Walkouts
Windmills
Starjumps
Hill climbs

8 X exercises X 2 (16 mins) 15 reps

  1. Scissor kick to squat
  2. Bent knee crunch claps
  3. Squat hold (45 secs)
  4. Half burpee & shoulder taps
  5. V sits
  6. Single leg glute bridge
  7. Courtesy lunges
  8. Flutter kicks

8 X exercises X 2 (16 mins) 15 reps

  1. Squat touch floor
  2. T rotations
  3. Plank hold (45 secs)
  4. Burpees
  5. Downward dog toe rap
  6. 1 and half squat
  7. Situps & twist
  8. Split lunges

 

 9.30AM BRV360 HIIT WORKOUT

Structure: x6 7 min EMOMS

1 A Squat thruster x 10

B In out squat jump x 12

2 A Bus Drivers x20

B Lateral raises x 10

3 A RDL x 12

B KB Swing x12

4 A Floor Press out x12

B Push up x10

5 A Glute Bridge x12

B Frog Pump x12

6 A Cleans x10

B Upright Row x10

3 MIN CORE AMRAP

x10 V ups

x10 Toe touches

x10 leg raises

 

🏋️‍ 5.30PM BRV360 CROSSFIT

WARM UP
  • 10 Shin Box to Hip rotations (5 e.s.)
  • 10 Scorpions (5 e.s.)
Then
3 Rounds
=======
  • 5 Inch worms
  • 5 Push Ups
  • 20 Jumping Jacks
STRENGTH/SKILL
PRESS AND WINDMILL (5-7 MIN)
========================
DRILLS
  • Press in Lunge Position + Side Lean (4-6 reps)
  • Windmill Stance Press (2-4 reps)
  • Windmill Lean (2-4 reps)
  • Press and Windmill (2-4 reps)
  • Repeat process if necessary
10 MINUTES EMOM (chose option from tech drills)
=====================================
  • Min 1: 4-6 reps e.s. Press and Windmill
  • Min 2: 5-8 reps e.s. Lunged Thoracic Rotations (Weighted object)
Options:
  • DB
  • KB
CONDITIONING
4 ROUNDS FOR TIME
================
  • 21 Single DB Push Jerk (10/11)
  • 15 Table Rows (or row/pull alternative)
  • 9 Air Squats
  • 45 High Knee Runs
Time Cap: 13 Minutes
EQUIPMENT
  • DB or KB
  • Exercise Mat

 

🍑 6.30pm BOOTY BUILDER

Warm up:

Glute Bridges
Bridge Walk outs
RDL

Work out:
A1: Hip Thrust x 10
A2: B-Stance RDL x 10 each

B1: RDL x 10
B2: Crab Walks x 20
B3: Abductions x 30

C1: Good Morning x 10
C2: Sumo DL x 15
C3: Glute Bridge x 20

THURSDAY 30TH JULY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

AFAP
15 traveling lunges
4 runs
25 Glute Bridges
4 runs
15 cycle squats
4 runs
25 v jumps
4 runs
25 single leg Glute Bridges
4 runs
15 cheat to floor pushups
4 runs
25 floor walks
4 runs
15 burpees
4 runs
25 hill climbs
4 runs
25 Russian twists
4 runs
15 Superman’s
4 runs
15 reverse lunge to squat
4 runs
Rest 1 min repeat

 

 9.30AM BRV360 HIIT WORKOUT

Warm up
Tabata

Wakouts
Shoulder taps
Jumping jacks
Squats

Equipment needed: Chair/bench, 2 DB/KB/Loaded backpack

4 rounds 30s exercise 1 +30s exercise 2 /30s rest

DB Side to front raises
Stationary sprints
Decline push ups
Pulse jump squat
Renegade rows
Goblet squats
Pike push ups
Tricep dips
Hammer curl and press
Spiderman plank

 

🏋️‍ 5.30PM BRV360 CROSSFIT

WARM UP
  • 10 Good Mornings
  • 20 Broomstick Pass Overs
  • 10 Walk outs into Squats
Then
3 Rounds
=======
  • 4 Alt Front Lunges with Broomstick OH
  • 4 Broomstick Power Snatches
  • 4 OHS
  • 10 Jumping Jacks
STRENGTH/SKILL
SNATCH COMPLEX
==============
7 x 90 Seconds of:
  • 1 Snatch Grip Deadlift + 2 High Hang Power Snatch (Pause 2 sec) + 1 Overhead Squat
Options:
  • Single DB
  • Single KB
  • Barbell (Recommended)
  • Broomstick
CONDITIONING
0-2 MINUTES
==========
  • 50 Sit Ups For Time
2-4 MINUTES
==========
  • 50 KB US Swings for Time (DB optional)
4-6 MINUTES
===========
  • 50 DUs / 100 Single Unders For Time
6-16 MINUTES
===========
4 ROUNDS FOR TIME
  • 21 Russian KB/DB Swings
  • 15 DU’s (x2) / SU’s (x4)
  • 9 Sit Ups
  • 45 Mountain Climbers
EQUIPMENT
  • Broomstick
  • Barbell
  • Dumbell
  • Kettlebell
  • Jump rope
  • Exercise mat

 

💪 6:30PM BRV360 S&C

Warm up:
– Push up with protraction
– Scorpions
– Standing Scap retractions

WORK OUT:
A1. Bent over row x 12
A2. DB Shoulder press x 12

B1. Hammer curl (or bb bicep curl if they don’t have DB) x 15
B2. DB Front raise x 15
B3. Narrow push up x 15

C1. Single arm row x 12 each
C2. Supermans x 12
C3. Rear delt fly x 15

WEDNESDAY 29TH JULY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAPS

3 X 12 mins

Warm up:
Jumping twists
Hill climbs
Quick feet
Butt kicks

  1. Increase by 5 reps

Squat side step

Overhead Russian Twist

Knee to elbow & toe touch

Butterfly situps & punches

  1. Increase by 5 reps

Reverse lunge & rotate (arms crossed)

High plank jump & knee in

Cross crunches (laying down)

Starjumps

  1. Increase by 5 reps

Leg raises

Superman’s

Plank leg lifts

Starfish crunches

 

 9.30AM BRV360 CORE WORKOUT

Warm up
Walkouts
Shoulder circles
Down ups
Lizard stretch

Workout
45s work/15s rest x 2

Leg raise w. knee tuck

DB pass through

  1. side plank dips

Flutter kicks with weight object overhead

  1. side plank dips

Reverse crunches w. hip raise

Plank reach to toes

Weighted toe reaches

Plank alt. leg lifts

4min Tabata finisher

Hollow hold

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

  1. MOBILIZE

=========

  • 10 DB/KB/Med ball Halo Rotations (5 e.s.)
  • 10 Good Mornings
  • 5 Walk Outs to Downward Dog
  • 10 90/90 to Pigeon Flow (5 e.s.)
  1. ACTIVATE

=========

5 Minutes

  • 10 Quadruped position Scapula Push Ups
  • 5 Bent Over DB Scapula Pulls e.s.
  • 5 Air Squats to Reverse Lunges e.s.
  • 20 Jumping Jacks

STRENGTH/SKILL

GYMNASTICS SKILLS (5-7MIN)

=======================

KICK THROUGH PROGRESSIONS

  • Alternating Kneeling Mountain Climbers (4-6 Reps)
  • Alternating Mountain Climber to Hip Flexor Stretch (4-6 Reps)
  • Alternating Mountain Climber to Sit Through (4-6 Reps)
  • Alternating Mountain Climber to Step Through (4-6 Reps)
  • Loaded Beast to Kick Through (6 Reps, alternating)

CONDITIONING

‘LOCKDOWN WEDNESDAY”

====================

14 MIN AMRAP

  • 8 DB Squat Cleans (2 DB, if 1 must double up)
  • 12 Box/Chair/Table Dips
  • 16 Box Jump Overs/Object Jump Overs

EQUIPMENT

  • DB
  • Box or elevated object
  • Chair

 

💪 6:30PM BRV360 S&C

 Warm up:
– Lunge with reach
– Scorpions
– Walking toe taps

Work out:
A1: BB/DB/KB Deadlift x 1
A2: DB Rear delt fly x 12
A3: High Plank drag through x 12

B1: DB Shoulder press x 10
B2: Alt. Clean and press x 12
B3: DB Front squat x 12

C1: DB or plate O/Head lunge x 10 each
C2: Front to lateral raises x 12
C3: KB/DB Swing x 12

TUESDAY 28TH JULY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed: Chair/bench

Warm up
10 down ups
5 push ups
10 air squats
10 toe touches

Workout
4 x 30s + 30s /30 rest
In and out plank
Plank knee tucks

4 x 30s + 30s /30 rest
180 degree squat
Curtsey lunge + squat

4 x 30s + 30s /30 rest
Decline push ups
Mountain climbers

4 x 30s + 30s /30 rest
Burpee with knee tucks
Forward backward lunge on the same leg

4 x 30s + 30s /30 plank hold
Lateral plank dips left
Lateral plank dips right

Plank hold

 

 9.30AM BRV360 HIIT WORKOUT

Equipment. KB/DB/Sandbag (alternate)

Warm-up:
Arm circles
Leg swings
Windmills
Fwd hip flexor lunge

R1 45/15
R2 40/20
R3 30/15
R4 20/10

  1. Upright Row
  2. Front Squat
  3. Shoulder Press
  4. Bent Over Row
  5. Squat hold
  6. Pushup
  7. Situps
  8. Clean & Press (Curl)
  9. Reverse lunge
  10. Plank

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

  • 10 Bootstrappers
  • 10 Sumo Good Mornings

Then

3 Rounds

========

  • 6 Front Alt. Lunges
  • 5 Walk Outs
  • 4 Sit Ups to Glute Raises

STRENGTH/SKILL

COSAK SQUATS

6 Sets of 2 Min

===========

  • 8 Weighted Cosak Squats (4 e.s.)
  • 6 Single Leg Kickstand KB/DB Deadlift (3 e.s.)

CONDITIONING

FOR TIME

========

21-15-9-3

  • Front Racked DB Reverse Lunges
  • Burpees
  • V Seated Leg Raises

Time Cap: 14 Minutes

EQUIPMENT

  • DB/KB
  • Exercise mat

 

💪 6:30PM BRV360 S&C

Warm up:
– Push up with protraction
– Scorpions
– Open Books

WORK OUT:
A1. Single arm Z-Press x 10 each
A2. In and Out push up x 10 each

B1. Floor press x 12
B2. Tricep dips x 12
B3. High plank shoulder taps x 12 each

C1. Arnie Press x 12
C2. Lateral Raises x 12
C3. Sit up + press x 12

MONDAY 27TH JULY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

Tabata

Warm-up: Tabata
Squats
Lunges
Shoulder taps
Glute bridges

8 X exercises 20/10 = 4 minutes X 8 rounds alternating A & B

  1. 1. Squats
  2. Tricep pushups on knees
  3. Plank jumps
  4. Lunges forward
  5. Double toe taps
  6. Butterfly situps
  7. Flutter kicks & punches X 4
  8. Hill climbs
  9. 1. Vertical jumps
  10. Hand Release Pushups
  11. Plank leg kicks
  12. Side lunges
  13. Butt kicks
  14. Heel taps
  15. Clam star jumps
  16. Shoulder taps

 

 9.30AM BRV360 HIIT WORKOUT

TIMING 20/10×6
Sandbag or kB
Exercises:

Upright row
Jump lunges
Overhead press
Vjumps
Thrusters
Burpees
Forward and backward lunges
Bent over row
Frog leaps
Kneeling donkey kicks

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

  • 10 Sumo Good Mornings
  • 5 Cosak Squats each side
  • 5 Jump Lunges each side

Then

4 Rounds

=======

  • 20 sec Burpees
  • 10 sec Rest
  • 20 sec Sit Ups
  • 10 sec Rest
  • 20 sec Shoulder Taps
  • 10 sec Rest

STRENGTH/SKILL

CORE

=====

15 min.EMOM

  • Min 1: 30 Sec Superman hold (floor facing)
  • Min 2: 20 – 30 Sec Hollow Hold (accumulative)
  • Min 3: 30 Sec Standing Weighted Torso rotations

CONDITIONING

LET’S GET PLYO!

=============

6 X 2 MINUTES

  • 10 Plyo Push Ups
  • 9 Box Jumps/Elevated object jumps
  • 8 Reverse Plank to Table top Walk
  • Rest in remaining time

EQUIPMENT

  • Exercise mat
  • DB/KB/Med Ball
  • Plyo Box/Elevated object
  • Plates for Plyo Push Ups, or similar

 

💪 6:30PM BRV360 S&C

Warm up:
– Walking toe taps
– Squat stretch
– BW Squats

Workout
A1. Goblet Squat (2 sec tempo, 2 sec pause) x 12
A2. Narrow alternating lunges (quad focus) x 12 each
A3. Hollow Hold x 45.

B1. Pistol Squat x 10 each
B2. Lateral lunge x 10 each
B3. RDL x 15

Finisher
C1. Plank x 45s
C2. Wall sit x 45s

SATURDAY 25TH JULY WORKOUTS ANNOUNCED

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 7AM BRV360 HIIT WORKOUT

Equipment: Dumbells

Warm up:
Quick feet X walkouts
Butt kicks X windmills
Starjumps X arm circles
Hill climbs X leg swings

R1 50/10
R2 45/15
R3 50/10

  1. DB lunge & bicep curl
  2. DB Thruster
  3. DB squat hold & Front raise
  4. DB hip thrust
  5. DB Renegade row X 4 & alternating shoulder press X 4
  6. DB Flys X 6 & DB bent rows X 6
  7. DB floor chest press
  8. DB situps & press
  9. DB crossover punches
  10. DB swings

 

🏋️‍ 8AM BRV360 CROSSFIT

 WARM UP

4 Rounds

=======

  • 20 Jumping jacks
  • 10 DB Push Press in Split Lunge position (5 e.s.)
  • 10 Single Leg Glute Bridges (5 e.s.)
  • 5 Cosak Squats

STRENGTH/SKILL

DEADLIFTS

=========

12 MIN EMOM

  • Min 1: 6-10 Deadlifts
  • Min 2: 6-8 Vampires

CONDITIONING

15 MIN AMRAP

===========

  • 10 DB Split Jerks (5 e.s.)
  • 15 V – Ups
  • 50 Double Unders (100 Singles)

* Every 90 Seconds 10 Get Ups.

EQUIPMENT

  • Strength: BB/DB/KB
  • WOD: DB, Exercise mat, Jump rope

 

💪 9AM BRV360 S&C

Warm up:
– Strict burpee
– Walk outs
– Squat stretch

Work out:
A1. Push press x 12
A2. Pistol Squats x 12
A3. Thrusters x 12

B1. Deadlift x 10
B2. Lateral Lunge x 12
B3. Goblet squat x 15

EMOM.
Push up x 12
Butterfly sit up x 12

 

FRIDAY 24TH JULY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Warm up:
10, 5, 10

Glute bridges
Situps
Walkouts

3 X 10 minutes. 12 to 15 reps

  1. Squat jumps
  2. Pushup & Knee in/tap
  3. V sits
  4. Plank leg lifts
  5. Reverse lunge to high knee
  6. Side plank raises
  7. Butterfly situps
  8. Burpee no chest
  9. Single leg knee in
  10. Starjumps to toe touch.

 

 9.30AM BRV360 HIIT WORKOUT

Structure:
45/15
30/10
20/10

  1. Squat thruster
    2.Man Makers
    Weighted Squat Jump
    Static Lunge
    Surfer get up
    Side to Side Squat Walk
    Monster Walks
    Clean + Squat

5 MIN EMOM FINISHER

x15 sprinter crunch
x15 knee tucks

 

🏋️‍ 5.30PM BRV360 CROSSFIT

WARM UP

4 ROUNDS

=========

  • 5 Lunge Rotations e.s.
  • 5 Cosak Squats e.s.
  • 20 Jumping Jacks
  • 5 DB Muscle Power Clean e.s.
  • 5 DB Hang Snatches e.s.

STRENGTH/SKILL

HANG SQUAT CLEAN

================

7 MIN EMOM

  • 3 Hang Squat Clean
  • (Pause 1-2 sec. in the receive position)

Options:

  • Single DB
  • Single KB
  • Barbell (Recommended)
  • Broomstick/Wall ball

CONDITIONING

INTERVALS FOR REPS

================

6 Rounds

  • 20 Sec Alt. DB Snatches
  • 10 Sec Rest
  • 20 Sec DB Alt Front Lunges
  • 10 Sec Rest
  • 20 Sec Wall Walks/Walk outs
  • 10 sec Rest
  • 20 Sec Reverse Plank Hold
  • 10 Sec Rest

* Score: Total reps for DB Snatches, DB Lunges and Wall walks.

EQUIPMENT

  • Hang Clean: DB/KB/BB/Broomstick or Wall Ball
  • WOD: DB, Exercise mat

 

🍑 6.30pm BOOTY BUILDER

Warm up:
– Glute Bridge
– RDL
– Full Depth squats

Work out:
A1. Hip Thrust x 10
A2. Banded crab walk or monster walk x 15 each way

B1. Bulgarian Split Squat x 10 each
B2. Goblet squat x 12

C1. RDL x 10
C2. Glute bridge x 12
C3. Long stride lunge x 12 total

THURSDAY 23RD JULY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCKDOWN WORKOUT

AFAP SESSION

X4 sprints

Incline pushups x10
Step ups x10
Sit ups x10
Repeat but with 15 reps
X4 sprints
Pulse squats 1 min
Pulse lunges 30 sec each side
Lying alternating knee ups 1 min

Repeat

X4 sprints
Squat with reverse lunges alternating x10
Narrow pushups x10
Vsits x10

Repeat but 15 reps

X4 sprints
V jumps 1 min
Glute Bridge pulses 1 min
Toe reaches 1 min

Repeat

Once done repeat the whole thing again

 

 9.30AM BRV360 HIIT WORKOUT

Equipment needed: Chair, DB/KB/Loaded backpack

Tabata warm up

Jumping jacks
Windmill
walkouts
air squats

3 rounds
45/15
50/10
40/20

DB step ups left
DB Step ups right
DB Front rack alt. lunges
DB Car wheel into OV press
Diamond push ups

rest

10 High knees + 10 mountain climbers
Squat + single db/kb/ press
Alt. one arm burpee
OV DB reverse lunge + high knee
DB Goblet narrow stance squat

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

5 MINUTES

=========

  • 10 Sumo Good Mornings
  • 5 Walk Outs
  • 10 Cosak Squats
  • 20 Double Unders

STRENGTH/SKILL

SPLIT JERK TECH

=============

DRILLS

  • 10 x 3/4 Lunge drop from Tip of the toes (no BB)
  • 10 x Slow Dip, Quick Extension and Lunge Drop (no BB)
  • Repeat with DBs or BB, arm go into extension

10 MINUTES EMOM (light)

===================

  • Min 1: 8-10 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 FOR TIME

================

  • 10 DB Thrusters (If Single DB, 10 e.s.)
  • 60 DU’s (or 100 Singles or 60 Plate Hops)
  • 10 Renegade Rows per side
  • 60 DU’s (or 100 Singles or 60 Plate Hops)

* Every 2 minutes Stop and perform 10 V Ups

EQUIPMENT

  • BB/DB/KB
  • Jump Rope
  • Exercise mat

 

💪 6:30PM BRV360 S&C

Warm up:

– Push up with protraction
– Scorpions
– Standing Scap retractions

WORK OUT:

A1. Bent over row x 12
A2. DB Shoulder press x 12

B1. Hammer curl (or bb bicep curl if they don’t have DB) x 15
B2. DB Front raise x 15
B3. Narrow push up x 15

C1. Single arm row x 12 each
C2. Supermans x 12
C3. Rear delt fly x 15