WEDNESDAY 21ST OCTOBER WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

Amraps

Equipment DB and KB

Warm up
Starjumps
Arm circles
Leg swings
Quick feet

AMRAP 1. 15 mins
50 X high knees
40 X mountain climbers
30 X lunges
20 X squats
10 X pushups

AMRAP 2. 15 mins
5 X KB overhead press
10 X KB squats
15 X KB deadlifts
20 X KB swings

AMRAP 3. 10 mins
10 X DB walking lunges
5 X DB burpees
10 X DB squat curl & press
5 X DB Renegade Rows

 

 9.30AM BRV360 CORE WORKOUT

Equipment needed: Light DB/ KB/Weight Plate

Warm up: repeat twice
10 alt lunges
5 walkouts with push up
20 windmills

Timing:4 x 30s w. 30s rest
2 x single leg, 2 x both legs tucks in V-position
Scissor kicks in V-position
Crunches with weighted bent knees
Cocoons
Commando plank
Plank
Finisher
Hollow hold/Superman

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 STRENGTH/SKILL

SPLIT STANCE STRICT PRESS

6 x 90 SECONDS

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  • 8 DB/KB Spit stance press e.s.
  • 8 Prone Snow angels

CONDITIONING

INTERVALS FOR ROUNDS

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3 MIN AMRAP

  • 30 Mountain Climbers
  • 14 Hollow body DB/Kb Pull Overs

Rest 1 Minute

3 MIN AMRAP

  • 30 Mountain Climbers
  • 14 Hang DB Clean (7/7)

Rest 1 Minute

3 MIN AMRAP

  • 30 Mountain Climbers
  • 14 DB/KB Front Squats

Rest 1 Minute

3 MIN AMRAP

  • 30 Mountain Climbers
  • DB/KB US Swings

 

💪 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