WEDNESDAY 14TH OCTOBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

AMRAP

Equipment. DB & KB

Warm-up.
Butt kicks
High knees
Squats
Situps

Do exercise 1
Then exercises 1 & 2
Then exercises 1 & 2 & 3
Then 1 & 2 & 3 & 4 etc….

1. DB Manmaker
2. Squat/lunge/lunge
3. Pushups
4. DB bicep to shoulder press
5. KB Front squats
6. Burpees
7. Situps
8. KB Squat & high pull
9. DB push press
10. KB/ DB overhead lunges
11. KB deadlift
12. DB snatch

 

⏱ 9.30AM BRV360 CORE WORKOUT

Warm up
5 walkouts + pu
20 shoulder taps
5 lizards e.s.

2×40/10 and 2x30s
Starfish
Heel taps (feet off the floor)
Hollow chest press
Weighted knee tucks
Weighted sit up with russian twist
Hip dips

 

🏋️‍️ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SEATED STRICT PRESS

6 x 90 SECONDS

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• 8 DB/KB Seated Strict press
• 5 Reverse Straight Arm Plank to Table Top

CONDITIONING

FOR TIME:

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Buy In: 30 Toes to KB/DB

3 ROUNDS

• 20 DB Clean and Jerks
• 30 Air Squats
• 40 KB/DB Russian Swings

Time Cap 18 minutes

 

💪 6:30PM BRV360 S&C

 Warm up:
– Walking toe taps
– Squat stretch
– Full depth squat

A1. Bulgarian S/S x 12 each
A2. Pistol Squat x 12 each

B1. Step up x 20
B2. Reverse Lunges x 20

C1. Sissy squat x 8 or 45 sec wall sit
C2. H/E 1 and 1/4 Squat x 15
C3. H/E BW Squat x 15