FRIDAY 14TH AUGUST WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM

Warm-up:
10 reps
Squats
Lunges
Glute bridges
Situps

EMOM 1: 12 mins. (15 to 20 reps)

1. Cycle squat
2. Hillclimb & pushup
3. Situps twists
4. Plank 45 secs.

EMOM 2: 12 mins (15 to 20 reps)

1. Jump squats
2. Reverse toe touches
3. High knees to reverse lunge
4. Left side plank

EMOM 3: 12 mins (15 to 20 reps)

1. Scissor kick to squat
2. Marching glute bridge
3. Walking lunge
4. Right side plank

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Structure: x5 6 Min AMRAPS x10 reps ea

1: Upper
Db clean +press
Db Snatch
Devils press

2: lower
Db swing
S/L glute bridge
db sumo squat +pulse

3: upper
gorilla row
renadage row
floor skull crushers

4: lower
forward lunge +5 pulses
lunge pulse e/s
surrenders

5: abs
star up
reverse crunch
heel taps

 

🏋️‍️ 5.30PM BRV360 CROSSFIT

WARM UP

4 ROUNDS

=========

• 10 Broomstick/Towel Pass Throughs
• 10 Alt. Front Lunges (5 e.s.)
• 20 Jumping Jacks
• 5 DB Muscle Snatch e.s.

STRENGTH/SKILL

SNATCH COMPLEX

==============

7 x 90 Seconds of:

• 1 Snatch Grip Deadlift + 1 Hang Power Snatch (Pause 2 sec) + 1 Overhead Squat + 1 Squat Snatch

Options:

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

CONDITIONING

6 ROUNDS OF 2 MIN

===============

• 8 BB/KB Sumo Deadlift Upright Row
• 7 BB roll outs / Straight Arm Plank to Prone Hollow Plank
• 6 BB/DB Power Clean and Jerk

EQUIPMENT

• DB/KB/BB/Broomstick
• Exercise mat

 

🍑 6.30pm BOOTY BUILDER

Warm up:

– RDL
– S/L Glute brigde
– Bird dog

Workout:
A1. Tempo reverse lunge x 8 each
A2. Glute bridge; double contraction x 10

B1. Good Morning x 12
B2. DB Hip thrust; banded x 12
B3. Abductions x 20

C1. B Stance RDL x 10 each
C2. Goblet Squat x 12
C3. Banded fire hydrants x 12 each