SATURDAY 10TH OCTOBER WORKOUTS ANNOUNCED

⏱ 7AM BRV360 HIIT WORKOUT

Equipment.
Bench, DB, KB, Sandbag

Warm-up
10 squats
Lunges
Situps then 5

45/15
20/10 X 2
60/15

1. V sit & punches
2. KB swings
3. Single leg glute bridge
4. Incline pushups
5. DB bicep curl & upright row
6. Sandbag clean/ press or thrusters
7. DB step ups
8. Half burpee/ plank jump/ leg lift
9. DB floor press
10. Cycle squats

 

🏋️‍️ 8AM BRV360 CROSSFIT

 STRENGTH/SKILL

DUs UNBREAKABLE

8 MIN EMOM

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• MIN 1: Unbroken DU’s or SU’s attempts
• MIN 2: 30 Sec Sit Ups

CONDITIONING

“SATURDAY MINI SHUFFLE”

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0 – 4 MIN:

• 20 Power cleans (BB/Single DB/Double DBs)
• 20 Front Squats (BB/Single DB/Double DBs)

4 – 8 MIN:

3 ROUNDS

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

8 – 12 MIN

• 20 Hang Squat Cleans
• 20 Jumping Air Squats over object

12-16 MIN

4 ROUNDS

• 10 BB/KB/DB Sumo Deadlift High Pull
• 50 Double Unders (100 Single skips)

* Record times on all different blocks

 

💪 9AM BRV360 S&C

Warm up:
– Strict burpee
– Walk outs
– BW Squats

A1. Single arm shoulder press x 10 each
A2. Single arm push press x 10 each
A3. Single arm thruster x 10 each

B1. Pistol Squat x 10 each
B2. Constant tension/no lock out Squats x 20
B3. Duck walk lunges x 30

SURPRISE FINISHER