SATURDAY 1ST AUGUST WORKOUTS ANNOUNCED

 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

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

STRENGTH/SKILL

PISTOL SQUATS (5-7 MIN)

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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)

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  • 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”

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  • 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