THURSDAY 27TH AUGUST WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

AS FAR AS POSSIBLE

Reps
10, 20, 30, 20, 10

Equipment- any light weights you have- cans can we used as well
Chair

Exercises

  1. Single leg step ups- 2 runs
  2. Shoulder taps + pushups- 2 runs
  3. Weighted Bulgarian split squat jumps- 2 runs
  4. Dips- 2 runs
  5. Weighted single leg deadlift- 2 runs
  6. Incline pushups- 2 runs
  7. Lunge pulses (30 always)- 2 runs
  8. Weighted punches- 2 runs
  9. Single leg Glute Bridges- 2 runs
  10. Side raises- 2 runs

Wall sit 1 min

 

 9.30AM BRV360 HIIT WORKOUT

Equipment needed: Sandbag/Medicine ball/ DBs/Box or chair

Warmup:
Tabata
Walkout w. Push up
Air squats
Burpees
Shoulder taps

3 rounds 45/15
SB/MB squat cleans
Burpees over SB/MB
SB/MD overhead lunges
SB/MD box step overs

1min Rest then 3 rounds 50/10

SB Thrusters
Reverse plank hold
SB overhead press
Pike push ups

1min rest then 3 rounds 50/10

Leg raises
SB pass through
Sit ups w. russian twist

 

🏋️‍ 5.30PM BRV360 CROSSFIT

WARM UP
  • 20 Broomstick pass overs
  • 20 Jumping Jacks
3 Rounds
=======
  • 5 Walk outs
  • 10 Broomstick Power Cleans
  • 5 Air Squats
  • 10 BTN Broomstick Press Ups
STRENGTH/SKILL
PUSH PRESS
PROGRESSIONS (BB/DB)
==================
  • 4 strict press
  • 4 Dip, Drive, Bar Bump
  • 4 Dip, Drive, Press out
5 x 90 Seconds
============
  • 8-10 Split Push Press (4-5 e. s.)
  • 4-6 Sumo Deadlift High Pulls
CONDITIONING
6 ROUNDS
========
  • 12 Overhead Squats / OH BB or DB Alternating Lunges
  • 48 Double Unders
Time Cap: 16 Minutes
EQUIPMENT
  • Broomstick
  • Barbell or Dumbell/Kettlebell
  • Jump rope

 

💪 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