SATURDAY 12TH SEPTEMBER WORKOUTS ANNOUNCED

⏱ 7AM BRV360 HIIT WORKOUT

Equipment: DB/ Sandbag

Warm-up: 20 sec each
Squats
Butt kick
starjumps
Quick feet

40/20
45/15
50/10

1. DB burpee
2. Leg raises
3. DB single arm hammer curls & press
4. Butterfly situps
5. DB thruster & overhead lunge
6. Single leg glute bridge
7. DB bent rows & single arm row
8. Plank leg lifts
9. DB Renegade rows & push up
10. Squat & butt kick
11. DB push press
12. Reverse toe touches

 

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

6 MINUTES

========

• 10 Good mornings
• 5 Cosak Squats e.s.
• 5 DB Clean e.s.
• 5 Push ups

STRENGTH/SKILL

CLEAN AND PRESS

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

6 INTERVALS OF 30 SEC WORK / 10 SEC REST

• 3 Deadlifts 2 Hang Power Cleans and 1 Push Jerk (Single DB e.s.)

CONDITIONING

FOR TIME

=======

Buy In 30 Air Squats

Then

15 – 9 -6

• Handstand push up (wall/chair)
• Single DB Devil’s Press

Time Cap: 14 Minutes

EQUIPMENT

• DB/BB
• Chair or elevated object

 

💪 9AM BRV360 S&C

Warm up:
– Walking ham stretch
– Scorpions
– Open books

Work out:
A1: Goblet Squat x 30
A2: Push ups x 20
A3: Devils press x 10

B1: Walking lunges x 30
B2: Shoulder press x 20
B3: Sit ups x 10

SURPRISE FINISHER