THURSDAY 13TH AUGUST WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

5 and 10 rep superset

1. Incline pushups/narrow pushups
   4 sprints and 20 toe reaches

2. Side step ups/Bulgarian split squats
   4 sprints and 20 toe reaches

3. Single arm side raises/shoulder press
   4 sprints and 20 toe reaches

4. Kneel to lunges/single leg Glute Bridges
   4 sprints and 20 toe reaches

5. Single arm press/30 punches each side
   4 sprints and 20 toe reaches

Repeat from the beginning

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment needed
Pair of dumbbells (moderate weight)

Warm up
4min Tabata
High knees
Air squats
Windmills
Mountain climbers

Timing
40/20
50/10
45/15

Side leg lifts right/10s elevated leg hold
Side leg lifts left/ 10s hold elevated leg hold
Alt. bicep curls
Alt. shoulder press
Wall sit
DB upright row
DB bentover row
DB Thrusters
Squat hold calf raises
Flutter kicks / raised leg hold
Tabata core finisher

 

🏋️‍️ 5.30PM BRV360 CROSSFIT

• 10 Sumo Good Mornings
• 10 Lunged Thoracic Rotations
• 10 Air Squats
• 5 Walk outs

• MIN 1: 30 Sec Bird Dog
• MIN 2: 30 sec Table Top Hold
• MIN 3: 10 Lunged KB/DB Orbits (5 e.s.)

• 20 Lateral Jumps Over Object
• 8 Modified Pull Ups
• 16 Single DB Push Jerks (8 e.s.)

• Parallettes Pull Ups
• Broomstick in between chairs Pull Up
• Towel Pull Ups (hanged from an elevated anchor)
• Ring Rows
• Table Body Rows

• Exercise mat
• DB
• Pull Up Equipment

 

💪 6:30PM BRV360 S&C

 Warm up:
– Push up
– Open book
– Walk outs

Work out:
A1. Deficit Push up (chest to floor) x 12
A2. DB Chest fly x 12

B1. Floor press x 15
B2. Straight Arm pull over x 12
B3. DB Skull Crusher x 12

C1. DB Arnie Press x 12
C2. Narrow Push up x 12
C3. Tricep Kick back x 12