WEDNESDAY 15TH JULY WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

Amraps

Warm-up
Arm circles
Leg swings
Windmillls

4 X 8 mins

  1. Upper X 10 reps

Hand Release Pushups
Tricep dips
Up & down plank
Renegade rows

  1. Lower X 10 reps

Lunge & lateral leg lift
Cycle squat
Step up
Glute bridge

  1. Core X 10 reps

T rotation
V sits
Leg raises
Plank jumps

  1. Cardio X 1 minute each (2 X rounds)

Burpees
Mountain climbs
Starjumps
Quick feet

 9.30AM BRV360 CORE WORKOUT

Warm up

10 bird dog
20 shoulder taps
20 mountain climbers

Workout

3 rounds 50on/10off

Knee tucks up/down
Elevated mountain climbers
Crunch into russian twist
V-ups
Scissors and flutter kicks
Reverse crunches with hip twist
Tabata finisher

Equipment needed

Chair
Light DB/KB, weighted object easy to grip

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

5 Minutes

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  • 10 Jumping Jacks
  • 10 Mountain Climbers
  • 5 Glute Bridges
  • 5 Lunged thoracic Rotations e.s.

STRENGTH/SKILL (12-15 MIN)

REVERSE LUNGE SNATCH DRILLS

3 Rounds For Quality

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  • 3 DB/KB Snatches e.s.
  • 3 DB/KB OH Reverse Lunges e.s.
  • 3 DB/KB Reverse Lunge Snatch e.s. (R arm / L leg reverse lunge. L arm / R leg reverse lunge)

Link: https://youtu.be/swFOOa7RkyE

…..

KB/DB ARM BAR DRILLS

3 Rounds for Quality

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  • 3 Rotations to R side
  • 3 Rotations to L side

Link: https://youtu.be/F82neoFAw6s

CONDITIONING

16 Min AMRAP

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  • 2 Push Press (DB, 2 DBs, KB, 2 KBs, BB or Weighted Object)
  • 2 Single DB OH Alt. Reverse Lunges
  • 2 Single DB Devils Press (RX+: Double DB)
  • 2 Lateral Jumps over DB x 5

* Increase reps by 2 every round there after

EQUIPMENT

  • Reverse Lunge Snatch: DB/KB
  • KB Arm Bar: KB/DB
  • WOD: DB/KB/BB

 

💪 6:30PM BRV360 S&C FULL BODY 

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

Work out:
A1: BB/DB/KB Deadlift x 10
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