SATURDAY 18TH JULY WORKOUTS ANNOUNCED

⏱ 7AM BRV360 HIIT WORKOUT

Warm up

Tabata X 2
High knees
Butt kicks
Starjumps
Fwd punches

Equipment: Loaded backpack (household items) and/or KB or Sandbag or Dumbells

45/15 X 3

1. Sumo deadlift highpull
2. Squat clean
3. Front/back squat
4. Bent over row
5. Backpack/KB/ DB swing

45/15 X 3

1. Backpack pushups
2. Static lunge
3. Kneeling shoulder press
4. Russian Twist
5. Bicep curl

 

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

3 Rounds

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• 20 Jumping Jacks
• 5 Walk outs to squats
• 20 High Knee Runs
• 5 Seated hip Rotations each side

STRENGTH/SKILL

HANG SNATCH + OHS

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7 Sets of 90 seconds

• 2 Hang Snatch + 1 Overhead Squat

(Pause 1-2 sec. in the receive position)

Options:

• Single DB
• Single KB
• Barbell (Recommended)
• Broomstick

CONDITIONING

18 MIN AMRAP

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• 7 Burpees
• 7 HR Push Ups
• 14 DB Rows (7 e.s.)
• 7 Pike Push Ups
• 14 DB Renegade Rows (7 e.s.)
• 7 HS Push Ups
• 70 Double Unders
• 1 Minute Wall Squat Hold

EQUIPMENT

• OHS: DB/KB/BB/Broomstick
• WOD: DB/KB/BB/Broomstick and Jump rope

 

💪 9AM BRV360 S&C FULL BODY 

WARM UP:
– Floor to skies
– Scorpions
– IW Push up

WORKOUT:
A1: Cycle Squat x 10
A2: Deficit push up x 10
A3: Devils press x 10

B1: Single arm o/head press x 10 each
B2: Single arm Squat thruster x 10 each
B3: Renegade row x 10 TOTAL

C1: V-Up x 10
C2: Alternating or walking lunges x 20
C3: Heel taps x 30