FRIDAY 4TH SEPTEMBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

EMOM
Warm-up:
Butt kicks
Starjumps
Quick feet
Punches

12 mins.
Flutter kicks & squat
Pushup & shoulder taps
Static lunge pulse
V sits

12 mins.
Manmaker
Lying flutter kicks
Squat side step
Situps & twist

12 mins.
T rotations & Hill climbs
Single leg glute bridge
Kneel to squat
Pkank jump & leg lifts

 

 9.30AM BRV360 HIIT WORKOUT

Structure: x7 6 min AMRAPS

  1. 12 Ea
    Shoulder Press
    Kneeling Lateral raises
    Devils Press
  1. 10 Ea
    Squat Thruster
    Lunge Pulse E/S
    Surrenders
  1. 12 Ea
    Renadage Row
    Offset Push Up
    Clean + Press
  1. 10 Ea
    Reverse Lunges
    Frog Pumps
    Glute Bridges
  1. 12. Ea
    Mountain Climbers
    Commando Plank
    Monster Walks
  1. 12 Ea
    Reverse Crunch
    V Up
    Heel tap sit ups
  1. 12 Ea
    Side heel taps
    Russian twists
    Cross Overs

 

🏋️‍ 5.30PM BRV360 CROSSFIT

WARM UP

  • 10 Scorpions (5 e.s.)
  • 30 Jumping Jacks

3 ROUNDS

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  • 5 DB Strict Press e.s.
  • 5 Squat Jumps
  • 5 DB Rows
  • 5 Hollow Rocks

STRENGTH/SKILL

PUSH JERK

PROGRESSIONS (BB/DB/BROOMSTICK)

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  • 4 strict press
  • 4 push press
  • 4 drop press (second half of push jerk)
  • 4 dip, extend, drop press (push jerk)

6 x 90 Seconds

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  • 8-10 Push Jerks (hold 2 sec in drop/press position)
  • 10 DB/KB Bent over rows

CONDITIONING

CHIPPER FOR TIME

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

  • 25 Modified Pull Ups
  • 10 Wall walks/walk outs
  • 25 Side shuffle power lunges
  • 10 Wall walks/walk outs
  • 25 Modified Pull Ups

Time Cap: 14 Minutes

PULL UP OPTIONS

  • Towel Pulls
  • Ring Pulls
  • Parallettes
  • Broomstick between elevated objects

EQUIPMENT

  • Barbell/broomsticl/DB/KB
  • Broomstick
  • Chairs

 

🍑 6.30pm BOOTY BUILDER

Warm up:
– Glute bridge
– Glute bridge walk out
– RDL

Work out:
A1. Double Contraction glute bridge x 10
A2. Bulgarian Split Squat x 10 each

B1. Good morning x 12
B2. Tempo reverse lunges x 10 each

C1. RDL x 12
C2. Goblet squat x 12
C3. Banded abductions x 30