WEDNESDAY 2ND SEPTEMBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAP

Equipment. Kettlebell

Warm-up
Arm swings
Leg swings
Torso rotations
Windmillls

4 X 8 mins AMRAPS

  1. 12 reps
    KB swings
    KB Squats
    KB press
    KB upright row
  1. 2, 4, 6, 8, etc.

Burpees
Squat/lunge/lunge
Pushups
Situps

  1. Core. 15 reps
    Leg raises
    Plank leg lifts
    Elbow to knee crunches
    Cycle crunches
  1. 12 reps
    KB one arm row
    KB squat high pull
    KB RDL
    KB Thrusters

 

 9.30AM BRV360 CORE WORKOUT

Equipment needed:
Light DB/ KB/Weight Plate

Weighted sit ups with russian twist
Hip dips with spiderman
In & out knees three way
Plank arm reach
V-sit heel tap
15s Leg raises/15s flutter kicks/15s scissor kicks/15s hold

Tabata finisher
Superman raise

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

4 Rounds

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  • 10 Broomstick pass overs
  • 10 Scapula push ups
  • 5 Sit Ups
  • 10 DB Swings (5 e.s.)

STRENGTH/SKILL

CORE

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15 MIN EMOM

  • MIN 1: 40 sec Alternating V-ups
  • MIN 2: 40 sec Back extensions
  • MIN 3: 40 sec Russian Twists

CONDITIONING

FOR COMPLETED ROUNDS

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

BUY IN: 1 MIN Toe Tapping Straight Arm Plank

Then

5 Rounds of 2 MIN to Finish:

  • 12 Hang DB Snatch
  • 18 Down Up Lateral Jump over object
  • 12 Hand Stand Push Ups (Kipping, Box/Chair, Piked)

Then

CASH OUT: 1 MIN Toe Tapping Straight Arm Plank

Score: Amount of completed 2 Minute rounds.

EQUIPMENT

  • Exercise mat
  • Dumbell
  • Broomstick
  • Chair or elevated object

 

💪 6:30PM BRV360 S&C

 WARM UP:
– 10 x strict burpees
– Lunge to hip stretch
– 30 sec plank

REPEAT

WORK OUT:
A1. Deadlift 4 x 12
A2. DB Snatch 4 x 20
A3. Sprinter crunches 4 x 20

AFAP PYRAMID
10 – 1, 1 – 10

Goblet Squat
Push press
Sit up