TUESDAY 13TH OCTOBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

 Equipment needed: box/chair

Warmup:
Tabata
Walkouts
Air squats
Burpees
Shoulder taps

40/10 x 2, 30/10x 2
Prisoner kneel to squat
Half burpee to squat
Pushup w. Toe reach
Bicycle crunches
Starfish
1min rest
Pulse jump squat
Alt. one arm burpee
Decline push ups
Curtsey lunges
V-tucks

 

 9.30AM BRV360 HIIT WORKOUT

Equipment DB or Sandbag

Warm up.
10 reps X 2
Squats
Lunges
Glute bridges

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

Stay on exercise for 3 rounds before moving to next exercise.

  1. DB alternating thruster
  2. Squat & lunge
  3. Plank leg lifts
  4. Situps & twist
  5. DB alternating bent row
  6. DB forward lunges
  7. Push up & shoulder taps
  8. DB burpees
  9. Squat pulse
  10. DB Renegade Rows

Finisher 20/10 X 2

Hillclimbs
Static lunge left
Static lunge right
Touch floor squats
T rotation left
T rotation right
Star jumps

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

GYMNASTICS: PULL/PUSH

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10 MIN EMOM

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  • MIN 1: 4-6 Modified Pull Ups (hold 3 sec at top)
  • MIN 2: 4-6 Deficit Push Ups between DB’s (hold 3 sec at bottom)

CONDITIONING

10 MIN AMRAP

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  • 40 Double unders / Single Unders x 2
  • 8 Pistol Squats/Close stance Squat weighted

Rest 1 Min

Then

4 INTERVAL ROUNDS

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

  • 20 Sec Piked Shoulder Taps to Athletic Lunge
  • 10 Sec Rest
  • 20 Sec Glute Bridge Walk to SL Glute Raise
  • 10 Sec Rest

 

 

💪 6:30PM BRV360 S&C

 Warm up:
Push ups
Open books
Supermans

A1. Single arm Z Press x 12-15 each
A2. Deficit Push up x 12

B1. Floor press x 12
B2. Skull Crusher x 15
B3. Seated Lateral raise x 15

C1. Narrow push up x 12
C2. Tricep kick back x 12
C3. Flutter kicks x 15 each