SATURDAY 25TH JULY WORKOUTS ANNOUNCED

 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

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  • 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

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12 MIN EMOM

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

CONDITIONING

15 MIN AMRAP

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  • 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