SATURDAY 5TH SEPTEMBER WORKOUTS ANNOUNCED

 7AM BRV360 HIIT WORKOUT

Equipment: DB

Warm-up:
20 sec each
Arm circles
Windmills
Leg swings
Glute bridges

45/15
50/10
45/15
50/10

  1. Starjump & toe touch
  2. Reverse toe touches
  3. Plank leg lifts
  4. DB lunge & overhead press
  5. DB pull through
  6. DB pulse squats
  7. DB one arm press in v sit hold
  8. Hand Release Pushups
  9. Starfish Crunches
  10. Squat & butt kick

 

🏋️‍ 8AM BRV360 CROSSFIT

 WARM UP

  • 10 Push up to downward dog
  • 20 Elastic band or Broomstick Pass throughs

4 ROUNDS

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  • 5 Cosak Squats e.s.
  • 5 Single Dumble Cleans e.s.
  • 30 Single unders
  • 5 Single DB snatches e.s.

STRENGTH/SKILL

DUs UNBREAKABLE

10 MIN EMOM

==========

  • MIN 1: 30 Sec Unbroken DU’s or SU’s
  • MIN 2: 30 Sec Deadbugs

SCORE: The highest unbroken set

CONDITIONING

“SATURDAY SHUFFLE”

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

0 – 10 MIN:

  • 30 Power cleans (BB/Single DB/Double DBs)
  • 30 Reverse Burpees

10 – 20 MIN:

3 ROUNDS

  • 10 Power snatches (BB/Single DB)
  • 10 Burpees

20 – 30 MIN

  • 30 Hang Squat Cleans
  • 30 Lateral Burpees over the barbell

* Record times on all 3 different blocks

EQUIPMENT

  • Jump rope
  • Broomstick
  • BB/DB

 

💪 9AM BRV360 S&C

Warm up:
– 5 x strict burpees
– 10 x Squat Stretch
– 10 x Floor to skies

A1. H/E Cycle Squat x 10
A2. Narrow lunge x 20 total
A3. Mountain climber x 30 total

B1. S/A Shoulder press x 10 each
B2. S/A Thrusters x 10 each
B3. Push Press x 20

SURPRISE FINISHER