TUESDAY 8TH SEPTEMBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

Equipment needed: elevated platform or low step

Warm up:
2 rounds

5 walkouts w. Push up
10 air squats
20 jumping jacks
10 lunges
4 rounds

Timing: 45/15, 50/10, 45/15, 30/30

In&out squats (jump in on an elevated platform)
Reverse 3 way lunge into high knee
Half burpees
Plank jumping jack into knee tucks
Hand release push ups
Frog jump squats
Knee tucks
10 x Shoulder taps + 2 up down plank
Side plank knee tuck left
Sideplank knee tuck right

 

 9.30AM BRV360 HIIT WORKOUT

Equipment: DB

Warm up
10 X reps
Situps
Glute bridges
Walkouts
Hip flexor lunges

45/15 X 3

  1. DB squat & single arm press
  2. DB push up & row
  3. DB leg raises
  4. DB bent row to alt. Bent flys
  5. DB fwd lunge & bicep curl
  6. DB RDL
  7. DB Russian twist
  8. DB situps & 4 punches
  9. DB lateral raises
  10. DB upright row

Finisher 20/10

  1. Squats
  2. Hill climbs
  3. Butt kicks
  4. Vertical jumps
  5. Squat hold
  6. Star jumps
  7. Plank jumps
  8. High knees
  9. Vertical jumps
  10. Plank

 

🏋️‍ 5.30PM BRV360 CROSSFIT

WARM UP
  • 20 Broomstick Pass throughs
  • 20 Good Mornings
3 ROUNDS
========
  • 10 Glute Bridges
  • 10 Scapula Push Ups
  • 20 High Knee Runs OTS
  • 10 DB Rows or elastic band rows
STRENGTH/SKILL
GYMNASTICS PULL 1/PUSH
16 MIN EMOM
===========
  • MIN 1: 20 Scapula Push ups
  • MIN 2: 10 Scap Pull + DB Row e.s.
  • MIN 3: 10 Planche Leans (on toes)
  • MIN 4: 4-6 Mod. Pull Ups with 3 sec Hold at top
CONDITIONING
12 MIN AMRAP
===========
  • 8 Handstand Push Ups
  • 12 DB Power Cleans (Double DBs)
EQUIPMENT
  • WARM UP: Broomstick, DB, Elastic band
  • STRENGTH: DB, Towel/Table/Rings/Parallettes
  • WOD: DB, BB

 

💪 6:30PM BRV360 S&C

Warm up:
– Open books
– Push up with protraction & retraction
– Retractions

Workout:
A1. Floor press x 15
A2. Tricep kickbacks x 15

B1. Arnie Press x 12
B2. Skull Crusher x 12
B3. Lateral Raise with hold x 12

C1. Chest fly (bench or floor) x 12
C2. Push up x 15
C3. Sit up & press x 12