SATURDAY 26TH SEPTEMBER WORKOUTS ANNOUNCED

⏱ 7AM BRV360 HIIT WORKOUT

Equipment: DB/sandbag/KB

Warm-up
High knees
Butt kicks
Windmills
Leg swings

R1 50/10
R2 45/15
R3 40/20

All 3 rounds at one exercise before moving on.

1. KB/DB swings
2. Squat cross butt kick
3. Sandbag cleans/DB thruster
4. Squat pulse
5. DB Arnie press/Sandbag press
6. Plank alt. Leg lifts
7. Situps & 4 punches
8. KB deadlift/DB RDL
9. Pushup & shoulder taps
10. DB/SB/KB fwd lunges

Finisher: 20/10 X 2
Static lunge left
Static lunge right
Touch floor squats
T rotation left
T rotation right

 

🏋️‍️ 8AM BRV360 CROSSFIT

 WARM UP

6 MINUTES

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• 20 Bunny Hops or Single Unders
• 5 Walk Outs
• 5 Hollow Rocks
• 5 DB/Broomstick High Pulls
• 5 DB/Broomstick Hang Clean and Jerk

STRENGTH/SKILL

8 MIN EMOM

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• MIN 1: 8 BB/KB/DB Kang Squats
• MIN 2: 10 Loaded Childs Pose to step throughs (5 e.s.)

CONDITIONING

ANNIE, GRACE AND ISABEL CAME TO PLAY

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6 MIN TO FINISH:

50-40-30-20-10

• DU’s/SU’s x 2
• Sit Ups

Rest 2 Minutes

5 MIN TO FINISH:

• 30 DB/KB/BB Hang Power Clean and Jerk (DB or KB 15 e.s.)

Rest 2 Minutes

4 MIN TO FINISH:

• 30 DB/KB/BB Hang Power Snatches (DB or KB 15 e.s.)

EQUIPMENT

• BB/DB/KB
• Jump Rope
• Exercise Mat
• Broomstick

 

💪 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