SATURDAY 15TH AUGUST WORKOUTS ANNOUNCED

⏱ 7AM BRV360 HIIT WORKOUT

Equipment. Dumbells or sandbag
Warm-up:
Arm circles
Arm crossovers
Windmills
Leg swings
R1 50/10
R2 45/15
R3 40/20
1. Plank Jack knee in
2. Sandbag/DB thruster
3. Lying flutter kicks
4. DB Snatch
5. Kneel to squat
6. Lateral lunge & DB press
REST
1.DB Renegade row
2. Knees in & out lying down
3. DB reverse flys
4. Toe touches
5. DB hammer curls to press
6. DB rotations

 

🏋️‍‍ 8AM BRV360 CROSSFIT

WARM UP
3 ROUNDS
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• 10 Glute Bridges
• 5 Hollow Rocks
• 20 Single under
• 3 DB Muscle Squat Clean and Press e.s.

STRENGTH/SKILL
10 MINUTES OR 5 ROUNDS
====================
• 5 Bulgarian Split Squats e.s. (back leg on an elevated platform)
• 4 DB Single Leg Romanian Deadlift e.s.

CONDITIONING
PARTY DAY FOR TIME
================
15-12-9-6-3
• Burpee to BB/DB Cluster
• Double Unders x 3
Time Cap: 14 Minutes
EQUIPMENT
• STRENGTH: Elevated platform, BB/DB/KB
• WOD: BB/DB/KB, Jump Rope

 

💪 9AM BRV360 S&C
Warm up:
– Floor to skies
– Squat stretch
– Walking toe taps

Work out:
A1. Strict press x 12
A2. Push press x 12
A3. Squat Thruster x 12

B1. Walking lunges x 12
B2. Cycle squat x 12
B3. Russian twist x 12 each

Finisher:
Push up and Sit up EMOM