TUESDAY 18TH AUGUST WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed: box/chair

Warm up
Walkouts
Lunge with rotation
Toe reaches
Air squats

12min EMOM
Plyo lunge lunge squat
Step up high knee
Hand release push ups
Seated L to table top
Rest 1min

12min EMOM
Vertical jumps to toe reach
Forward lunge with pulse x3
Shoulder taps same side hand to shoulder
Mountain climbers
Rest 1min

12min EMOM
Side to side squat with leg raise
Incline push ups
Leg raises w. hold
Flutter and scissor kicks

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: DB & bench/chair

Warm-up:
10 squats
10 lunges
5 walkouts
5 glute bridges
5 situps

45/15 X 3

1. DB bicep curl & upright row
2. Incline pushups (bench)
3. Leg extensions (bench)
4. DB Flys (bench)
5. Cycle crunches
6. DB reverse lunge & shoulder press
7. Plank jump & knee in
8. Step ups (bench)
9. DB punches
10. DB burpees
11. Plank/ plank RS/ plank LS

 

🏋️‍️ 5.30PM BRV360 CROSSFIT

 WARM UP

• 20 Broomstick Pass throughs
• 20 Good Mornings

3 ROUNDS

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• 10 Glute Bridges
• 10 Scap Push Ups
• 20 High Knee Runs
• 20 DB Rows (5 e.s.)

STRENGHT/SKILL

GYMNASTICS PUSH/PULL

20 MIN EMOM

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• MIN 1: 8-10 Wall HSPU/Chair HSPU/Piked HSPU
• MIN 2: 15-20 Scap Pulls: Towel/Rings/Table
• MIN 3: 10-15 Planche Leans
• MIN 4: 6-8 Mod. Pull Ups with 2 sec Hold at top

CONDITIONING

FOR TIME

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18-15-12-9-6-3

• Deadlifts
• Lateral Burpees over BB/DB/KB

Time Cap: 15 Minutes

EQUIPMENT

• STRENGTH: Wall/Elevated object, Table/Towel/Parallettes/Rings
• WOD: BB/DB/KB

 

💪 6:30PM BRV360 S&C

 Warm up:
– Supermans
– Scorpions
– Retractions

Workout:
A1. DB 1 arm row; 2 CT hold x 8 each
A2. DB Rear delt fly x 12

B1. Seated Shoulder press x 10
B2. Renegade row x 10
B3. Lateral raise x 15

C1. Bent over row x 12
C2. Bicep Curl x 12
C3. Preacher curl (use chair) x 12